Beetroot: 100g (1 medium, grated), Black beans (canned, drained): 120g (1/2 cup), Couscous: 15g (1 tbsp), Onion: 25g (1/4 cup, diced), Garlic: 3g (1 clove, minced), Egg: 50g (1 medium), Oats (rolled): 15g (2 tbsp), Cumin: 1g (1/4 tsp), Paprika: 1g (1/4 tsp), Olive oil: 5ml (1 tsp), Whole grain bun: 50g (1 small), Lettuce: 10g (2 leaves), Tomato: 20g (2 slices), Mustard: 15g (1 tbsp), Salt and Black pepper: to taste
1. Prepare 15g couscous according to the instructions on the package. Preheat oven to 180C°C (360°F). 2. In a food processor, pulse 120g black beans until roughly chopped (not pureed). 3. In a bowl, combine the chopped beans, 100g grated beetroot, ready couscous, 25g diced onion, 3g minced garlic, 50g beaten egg, 15g oats, 1g cumin, 1g paprika, and a pinch each of salt and pepper. 4. Form the mixture into a patty. 5. Heat 5ml olive oil in an oven-safe skillet over medium heat. 6. Cook the patty for 3-4 minutes on each side until browned. 7. Transfer the skillet to the oven and bake for 10-12 minutes until firm. 8. Serve on a 50g whole grain bun with 10g lettuce, 20g tomato slices, and 15g mustard.
This vibrant beetroot and black bean burger is a delicious and nourishing way to support menopause wellness. Grated beetroot adds beautiful colour and is rich in antioxidants and nitrates, which help support heart health and circulation. Black beans provide plant-based protein and fibre, promoting muscle strength, digestive health, and steady energy. Couscous and rolled oats create a hearty, satisfying texture while adding extra fibre and B vitamins for energy and vitality. Onion and garlic infuse the burger with aromatic flavour and beneficial phytonutrients that support immune function. An egg helps bind the ingredients and adds high-quality protein for muscle maintenance. Cumin and paprika bring warmth and anti-inflammatory benefits, while a drizzle of olive oil offers healthy fats for skin and hormonal balance. Served on a whole grain bun with crisp lettuce, juicy tomato, and a tangy touch of mustard, this burger is satisfying and uplifting, making nutritious eating enjoyable and supportive during menopause.
HerNutrea provides science-backed guidance and community support. Please note that our content is for educational purposes and does not replace professional medical advice. For any health concerns or questions, please consult your healthcare provider.
