Salmon and Veggie Chickpea Penne
A gluten-free pasta dish combining protein-rich canned salmon, tender zucchini, cabbage, and a flavorful tomato sauce.
Prep
10 min
Cook
15 min
Total
25 min
Makes
1 serving
Created together. Shared with you.
Made by Wesley + Lila
Wesley 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 HealthEveryday strength
Support the basics consistently
A nourishing meal supports the protein, energy and overall nutrition that help you keep showing up for daily movement.
Notice: energy for movement
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
15 min
Total
25 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Large skillet
Time saver
Store leftover cooked pasta and sauce separately in airtight containers in the refrigerator for up to 3 days.
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 8 steps complete
Next: Bring a pot of salted water to…
- 01
Bring a pot of salted water to…
Bring a pot of salted water to a boil. Add 2 oz (56g) chickpea penne and cook according to package directions, about 7-9 minutes, until al dente. Drain and set aside.
Look for: al dente
Tap card to mark done - 02
Heat 1 tbsp olive oil in a…
While pasta cooks, heat 1 tbsp olive oil in a skillet over medium heat.
Tap card to mark done - 03
Add 0
Add 0.5 cups diced zucchini and 0.5 cups shredded cabbage. Cook for 4-5 minutes until vegetables soften and begin to brown slightly.
Look for: vegetables soften and begin to brown slightly
Tap card to mark done - 04
Stir in 1 clove minced garlic and…
Stir in 1 clove minced garlic and cook for 1 minute until fragrant.
Look for: fragrant
Tap card to mark done - 05
Pour in 0
Pour in 0.5 cups tomato sauce and stir to combine with the vegetables. Heat through for 2 minutes.
Allow: 2 minutes
Tap card to mark done - 06
Flake 3 oz (85g) drained canned salmon…
Flake 3 oz (85g) drained canned salmon into the skillet and toss gently to coat in sauce and warm through, about 1-2 minutes.
Allow: 1-2 minutes
Tap card to mark done - 07
Combine the drained chickpea penne with the…
Combine the drained chickpea penne with the sauce and vegetables in the skillet, tossing gently to coat.
Tap card to mark done - 08
Portion into a dish and serve warm
Portion into a dish and serve warm.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done
Made this recipe?
Leave a quick rating or a cooking tip for the next woman.
Your symptoms change. Your plan should too.
One good meal is a start. Your whole week is better.
Tell Lila what you like, what you avoid and which symptoms are loud today. She’ll turn that context into meals, targets and small adjustments that fit real life.