Mediterranean White Bean and Tomato Salad with Feta
A quick and satisfying Italian-inspired salad combining creamy cannellini beans, ripe cherry tomatoes, and crumbled feta cheese tossed in extra virgin olive oil. It is fresh, savory, and ready in minutes without any cooking required.
Prep
10 min
Cook
0 min
Total
10 min
Makes
2 servings
Created together. Shared with you.
Made by Jodie + Lila
Jodie created this recipe with Lila and shared it with the perimenopause community.
The feel-good payoff
Why this meal can feel especially good in perimenopause
Think practical wins: steadier energy, comfortable fullness and one less food decision. Your response is personal, so use the prompts below to notice what works for you.
Perimenopause symptoms and relief · Office on Women’s HealthComfortably satisfied
Fullness that has staying power
This meal is designed to feel substantial, so finishing it can feel like the meal is complete rather than the start of an evening of grazing.
Notice: fullness 2–3 hours later
Steadier energy
Feel fueled, not flattened
A complete meal with protein, carbohydrates and fats is designed to offer more staying power than a quick carb-only fix.
Notice: energy 1–3 hours later
Well-nourished skin
Support from the whole plate
Regular meals with enough protein, plants and fats support overall nourishment. Think consistency, not one miracle ingredient.
Notice: consistency + hydration
Digestive comfort
A portion that works for you
Fiber and plants can support digestion, but more is not always better overnight. Start with a comfortable portion and build gradually.
Notice: comfort + portion
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
10 min
Cook
0 min
Total
10 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Whisk · Mixing bowl · Knife and cutting board
Time saver
Make Ahead: This salad actually tastes better after resting in the refrigerator for 30 minutes, allowing the flavors to meld. Keep the feta cheese separate until just before serving to maintain its texture.
Do these three things first
- 1Set out all ingredients before cooking
- 2Measure the pantry ingredients before heating the pan
- 3Read through the steps once before you begin
Ingredients
Gather as you go
Ingredients
Cook along
Instructions
0 of 5 steps complete
Next: Whisk together the extra virgin olive oil
- 01
Whisk together the extra virgin olive oil
In a medium mixing bowl, whisk together the extra virgin olive oil, fresh lemon juice, and dried oregano until well combined to create the dressing.
Look for: well combined to create the dressing
Tap card to mark done - 02
Add the rinsed and drained cannellini beans
Add the rinsed and drained cannellini beans, halved cherry tomatoes, and diced red onion to the bowl with the dressing.
Tap card to mark done - 03
Toss all ingredients gently using a large…
Toss all ingredients gently using a large spoon until they are evenly coated with the dressing.
Look for: they are evenly coated with the dressing
Tap card to mark done - 04
Crumble the feta cheese on top of…
Crumble the feta cheese on top of the salad.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 05
Divide the salad into two equal portions…
Divide the salad into two equal portions and serve immediately, or store in an airtight container in the refrigerator for up to 3 days.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done
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