Mediterranean Chickpea and Salmon Salad
A crisp, refreshing, and colorful plate of leafy greens topped with canned salmon, fiber-filled chickpeas, and a bright lemon vinaigrette.
Prep
15 min
Cook
0 min
Total
15 min
Makes
1 serving
Created together. Shared with you.
Made by Debbie + Lila
Debbie 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
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
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
Clearer, simpler choices
Let the recipe do the thinking
Clear steps and a complete plate mean fewer decisions when focus is in short supply—and a more substantial meal once you are done.
Notice: focus + energy later
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
15 min
Cook
0 min
Total
15 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Whisk · Mixing bowl
Time saver
Make-Ahead Prep: You can prep the veggies, chickpeas, and dressing up to 3 days in advance. Keep the dressing in a separate small container and assemble right before serving to prevent the spinach from wilting.
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: Whisk the olive oil
- 01
Whisk the olive oil
In a small bowl, whisk the olive oil, lemon juice, dried oregano, salt, and black pepper together until the dressing is fully emulsified and smooth.
Look for: the dressing is fully emulsified and smooth
Tap card to mark done - 02
Arrange the baby spinach as a fresh…
In a large serving bowl, arrange the baby spinach as a fresh green base.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 03
Flake the canned pink salmon with a…
Flake the canned pink salmon with a fork into bite-size pieces and place them over the spinach.
Tap card to mark done - 04
Rinse and drain the canned chickpea
Rinse and drain the canned chickpea, then add them along with the halved cherry tomato and diced cucumber to the bowl.
Tap card to mark done - 05
Drizzle the lemon dressing evenly over the…
Drizzle the lemon dressing evenly over the salad ingredients right before eating.
Tap card to mark done - 06
Gently toss everything together so the dressing…
Gently toss everything together so the dressing lightly coats the ingredients, and serve immediately.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done
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