High-Fiber Chickpea and Bean Veggie Salad
A refreshing and filling mixed bean salad tossed with crunchy fresh vegetables, pumpkin seeds, and crumbled feta cheese in a lemon olive oil dressing.
Prep
10 min
Cook
0 min
Total
10 min
Makes
1 serving
Created together. Shared with you.
Made by Katy + Lila
Katy 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
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The ingredient amounts update automatically.
Equipment
Colander · Whisk · Mixing bowl · Knife and cutting board
Time saver
To prep ahead for busy weekdays, mix the beans and veggies together and keep the dressing and seeds separate until ready to serve.
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: Rinse the canned chickpeas
- 01
Rinse the canned chickpeas
In a fine-mesh strainer, rinse the canned chickpeas, canned black beans, and thawed edamame under cool running water until the water runs clear, then drain thoroughly for 1 minute.
Look for: the water runs clear, then drain thoroughly for 1 minute
Tap card to mark done - 02
Combine the drained chickpeas
In a medium mixing bowl, combine the drained chickpeas, black beans, and edamame.
Tap card to mark done - 03
Dice the cucumber and finely chop the…
Dice the cucumber and finely chop the red onion. Halve the cherry tomatoes.
Tap card to mark done - 04
Add the cucumber
Add the cucumber, red onion, and cherry tomatoes to the bowl with the legumes.
Tap card to mark done - 05
Whisk together the extra virgin olive oil
In a small jar or bowl, whisk together the extra virgin olive oil, lemon juice, salt, and black pepper until well emulsified.
Look for: well emulsified
Tap card to mark done - 06
Pour the dressing over the salad mixture…
Pour the dressing over the salad mixture and toss thoroughly until all ingredients are evenly coated.
Look for: all ingredients are evenly coated
Tap card to mark done - 07
Top the salad with the pumpkin seeds…
Top the salad with the pumpkin seeds and crumbled feta cheese just before serving.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 08
Cover tightly and refrigerate for up to…
Cover tightly and refrigerate for up to 4 days; stir gently before eating.
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