10-Minute Mediterranean Tuna and Mixed Bean Mash Bowl
A protein-rich 10-minute mash bowl combining canned mixed beans, light tuna, and crunchy pumpkin seeds over fresh spinach. Easy to prep ahead for shifts using budget-friendly store cupboard staples.
Prep
10 min
Cook
0 min
Total
10 min
Makes
1 serving
Created together. Shared with you.
Made by Becky + Lila
Becky 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
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
More staying power
Make the next few hours easier
This meal is built to be more sustaining than a snack-sized stopgap, with enough substance to carry you into the next part of the day.
Notice: energy + fullness later
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
Mixing bowl
Time saver
Prep ahead: Make 2-3 portions in advance; store the bean and tuna mixture in a sealed container for up to 3 days in the fridge and add spinach right before heading out to keep leaves crisp.
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 6 steps complete
Next: Drain 100g canned mixed beans and 100g…
- 01
Drain 100g canned mixed beans and 100g…
Drain 100g canned mixed beans and 100g canned tuna in spring water thoroughly.
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Combine the drained mixed beans
In a medium mixing bowl, combine the drained mixed beans, canned tuna, 1 tbsp extra virgin olive oil, 1 tbsp lemon juice, 1 minced garlic clove, and a pinch of black pepper.
Tap card to mark done - 03
Flake the tuna and lightly coarse-mash the…
Flake the tuna and lightly coarse-mash the beans with a fork until cohesive yet chunky, taking about 1 to 2 minutes.
Look for: cohesive yet chunky, taking about 1 to 2 minutes
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Place 40g baby spinach in a portable…
Place 40g baby spinach in a portable container or serving bowl.
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Spoon the tuna and bean mixture directly…
Spoon the tuna and bean mixture directly over the spinach bed.
Tap card to mark done - 06
Sprinkle 15g pumpkin seeds over top before…
Sprinkle 15g pumpkin seeds over top before serving cold or sealing for shift meal prep.
Ready when: everything is assembled and ready to enjoy
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