When life gets busy in midlife and beyond, our relationship with food usually needs a little shift. We’re looking for more than just a quick meal. We need fuel that actually supports our hormones and keeps our energy steady throughout the afternoon.
This is exactly why I love this black bean burger recipe.
Forget those dry, frozen veggie burgers you might have tried before. This recipe is different because the quinoa and walnuts give it a great texture that doesn’t just crumble apart. It’s one of my favorite recipes for menopause support because it’s packed with the kind of nutrients our bodies are asking for right now.
Why This Mix Works For Your Body Right Now
As we navigate the changes of perimenopause and menopause, our bodies need specific nutrients to keep our bones strong and our moods stable.
- Black beans
These are a plant-based protein powerhouse, which is exactly what we need to maintain muscle mass in midlife. They’re also a fiber goldmine.
- Quinoa
I add quinoa because it’s a complete protein. Keeping our protein intake up is vital as estrogen levels fluctuate.
- Walnuts
These are great for healthy fats and even more plant protein. They support brain health and help clear that “foggy” feeling we all know too well.
- Flaxseed
Flax is a fantastic source of phytoestrogens, which can feel very grounding during a hormonal roller coaster.
High-Protein Black Bean Burger
- Prep Time: 15 minutes
- Cook Time: 12 minutes
- Total Time: 27 minutes
- Yield: 3-4 1x
Description
These plant-based patties are a midlife energy staple. They’re high in protein, dairy-free, and designed to support hormones and muscles mass.
Ingredients
1 can (425g) black beans, rinsed and drained
3/4 cup cooked quinoa
1/2 cup gluten-free bread crumbs
1 flax egg (see notes below)
1.5 tsp cumin
1/3 cup walnuts
2–3 cloves garlic, minced
A pinch of sea salt and black pepper
Instructions
1. Start with flax egg. Mix your ground flax and water in a small bowl. Set it aside for 5 minutes.
2. Prep the beans. Put your beans in a large bowl and mash them with a fork.
3. Fold in the cooked quinoa, bread crumbs, chopped walnuts, garlic, cumin, salt, and pepper.
4. Add in the thickened flax egg and stir until it’s well combined. Let the mixture sit for about 10 minutes. This is a big step for plant-based burgers because it helps everything stay together in the pan.
5. Shape into 4-5 patties. Press them firmly.
6. Heat a little olive oil or avocado oil in a pan over medium heat. Fry for about 5-6 minutes on each side. Try not to flip them too early; let a nice crust form first.
7. Serve warm.
Notes
1. Flax egg: Mix 1 tbsp of ground flaxseed with 3 tbsp of water. Let it sit for 5 minutes until it thickens.
2. These patties freeze well, so they’re perfect for those days when you’re tired but still want a nourishing meal.
Whether you’re doing a Meatless Monday or just need a quick lunch, these high-protein black bean burger patties won’t leave you searching for a snack an hour later.
Finding the Right Fuel in Midlife
Choosing the right foods is a huge part of feeling like yourself again during perimenopause and menopause, but it’s rarely a one-size-fits-all situation. While recipes like black bean burger are a great starting point, you might be wondering how to piece everything together into a cohesive strategy.
If you’re curious about how to narrow down exactly what your body needs right now, check out my guide on What to Look for in a Personalized Nutrition Plan for Menopause Support. It will help you move past the guesswork and start eating in a way that truly honors your hormones.
Want More Recipes That Love You Back?
Dive into my free metabolism-boosting recipe collection, where you’ll find meals designed to reduce inflammation, support hormonal balance, and nourish your body with every bite.
Hi, I’m Lora! Here’s How I Help Women Thrive in Midlife
If We Haven’t Met Yet
Hi! I’m Lora, a Certified Holistic Nutritionist, Metabolism Specialist, and Menopause Health Coach specializing in midlife metabolism.
I support women struggling with menopausal weight gain, unpredictable energy, and frustrating symptoms with practical tools, hormone-friendly nutrition, and lifestyle shifts that support sustainable results.
+ show Comments
- Hide Comments
add a comment