Black Bean-Quinoa Burgers with Spicy Mayo, Avocado, and Mango - PCOS-Friendly Recipe
Nutrition per Serving
0
Calories
0g
Protein
0g
Carbs
0g
Fat
Recipe by Anna Watson Carl
This hearty protein-packed patty is topped with an addictive spicy mayo, mellowed by sweet mango. To save time, cook quinoa a day or two in advance and store in the fridge.
Ingredients
- 1 1/2 c. black beans
- 1/4 c. finely chopped cilantro
- 1 tsp. ground cumin
- 1 tsp. ground coriander
- 1/4 tsp. cayenne
- 1 clove garlic
- 1 c. cooked quinoa, cooled
- kosher salt
- Black pepper
- 1 large egg, lightly beaten
- 1/2 c. mayonnaise
- 1 1/2 tsp. old bay
- 1 tsp. lemon juice
- 1/2 tsp. Hot sauce
- 1 tbsp. extra-virgin olive oil
- 4 whole-wheat hamburger buns, toasted
- Avocado slices, for serving
- Mango slices, for serving
- Arugula, for serving
Instructions
- Preheat oven to 375 degrees F.
- In a food processor, combine beans, cilantro, cumin, coriander, cayenne, and garlic and pulse until well combined but still slightly chunky. Transfer mixture into a large bowl and add cooked quinoa. Season with salt and pepper.
- Add egg into bean mixture until fully combined. Using your hands, divide mixture into 4 balls. Place on a large plate and gently flatten slightly to form patties. Cover with plastic wrap and transfer to the fridge for 10 minutes.
- In a small bowl, whisk together mayonnaise, Old Bay, lemon juice, and hot sauce and season to taste with salt and pepper.
- Heat olive oil in a large, ovenproof nonstick pan. Sear burgers for 2 minutes per side, then place in oven for 10-12 minutes (or until cooked through).
- Serve burgers on hamburger buns with a dollop of spicy mayonnaise and top with avocado, mango, and arugula.
PCOS-Friendly Foods in This Recipe
This recipe contains the following foods that may benefit PCOS management: Lemon.
Lemons can help to prevent oxidative damage to the body, which women with PCOS are often susceptible to. Lemons are also rich in vitamin C, flavonoids, and other antioxidants. They can potentially support the immune system and have other health benefits. Lemons also have a low glycemic index, so they should not cause a rapid rise in blood sugar when consumed in natural form.
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