Black Bean-Corn Burger - PCOS-Friendly Recipe
This Black Bean-Corn Burger is a PCOS-friendly recipe.
Nutrition per Serving
Ingredients
- 1 can (15 ounce) low-sodium black beans, rinsed and drained
- 3/4 cup corn, thawed if frozen
- 1/2 red bell pepper, cut into 1/4-inch dice
- 1/4 cup whole-wheat breadcrumbs
- 1/4 cup chopped fresh cilantro
- 3 large egg whites, lightly beaten
- 1 tablespoon chopped chipotle chile in adobo
- 1/2 teaspoon dried oregano
- 1/2 teaspoon ground cumin
- 1 tablespoon plus 1 teaspoon olive oil, divided
- 8 cups baby spinach
- Pinch of nutmeg
- 1/2 avocado, mashed
- 1/3 cup reduced-fat sour cream
- 1 teaspoon fresh lime juice
- 4 whole-wheat hamburger buns, split
Instructions
- In a bowl, combine beans, corn, bell pepper, breadcrumbs, cilantro, egg whites, chipotle, oregano and cumin. Form bean mixture into four 3/4-inch-thick patties. In a large nonstick skillet, heat 1 tablespoon oil over medium-high heat. Cook patties, turning once, until browned, 5 minutes per side; remove from pan. In same skillet, sauté spinach in remaining 1 teaspoon oil over medium-high heat until wilted, 3 minutes; season with nutmeg and salt and freshly ground black pepper. In another bowl, mix avocado with sour cream and juice. Place 1/4 of cooked spinach on bottom of each bun, then 1 burger and 1/4 avocado mixture. Top with other bun half.
PCOS-Friendly Foods in This Recipe
This recipe contains the following foods that may benefit PCOS management: Spinach.
Spinach is a nutrient-dense leafy green vegetable that is rich in vitamins A, C, and K, as well as iron, magnesium, and antioxidants. The high iron content in spinach helps combat anemia, which is common in women with PCOS. Magnesium helps reduce inflammation and improve insulin sensitivity. The antioxidants in spinach can help lower oxidative stress, which is beneficial for managing PCOS symptoms. Including spinach in your diet can support overall health and well-being.
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Frequently Asked Questions
Yes, this Black Bean-Corn Burger recipe is designed to be PCOS-friendly., it supports balanced blood sugar and hormonal health.
Yes, this recipe works well as a PCOS-friendly Lunch. Pair it with other PCOS-friendly foods throughout the day for balanced nutrition.
This recipe can be part of a structured PCOS meal plan. It makes 4 servings, making it great for meal prep. For a complete weekly plan tailored to your PCOS type, take our free 60-second quiz at pcosmealplanner.com/pcos-quiz to get a personalized 7-day meal plan.
Cook Another PCOS-Friendly Lunch
Each recipe you add to your rotation makes PCOS management easier. Variety keeps you from getting bored and quitting.
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