Mediterranean White Bean and Walnut Salad
A vibrant, refreshing make-ahead salad featuring tender white beans, crunchy walnuts, crisp cucumber, and tangy feta tossed in a bright lemon-herb dressing. Perfectly hearty for potlucks, it tastes even better after chilling and holds up beautifully at room temperature.
Prep
15 min
Cook
0 min
Total
45 min
Makes
1 serving
Created together. Shared with you.
Made by Karen + Lila
Karen 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
15 min
Cook
0 min
Total
45 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Large skillet · Colander · Whisk
Time saver
Store in an airtight container in the refrigerator for up to 4 days; the flavors actually improve on day two.
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: Rinse and drain the navy beans thoroughly…
- 01
Rinse and drain the navy beans thoroughly…
Rinse and drain the navy beans thoroughly in a colander under cool running water until the liquid runs clear, then set aside to drain completely.
Look for: the liquid runs clear, then set aside to drain completely
Tap card to mark done - 02
Whisk together the extra virgin olive oil
In a large serving bowl, whisk together the extra virgin olive oil, fresh lemon juice, dried oregano, salt, and black pepper until fully emulsified and slightly thickened.
Look for: fully emulsified and slightly thickened
Tap card to mark done - 03
Add the drained navy beans
Add the drained navy beans, diced English cucumber, crumbled feta cheese, and chopped walnuts to the bowl with the dressing.
Tap card to mark done - 04
Gently fold all ingredients together using a…
Gently fold all ingredients together using a large spoon until every element is evenly coated in dressing.
Look for: every element is evenly coated in dressing
Tap card to mark done - 05
Cover the bowl securely and chill in…
Cover the bowl securely and chill in the refrigerator for at least 30 minutes to allow the flavors to meld before serving. Consume cold or bring to room temperature for up to 2 hours at a potluck.
Allow: 30 minutes
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