High-Protein Mediterranean White Bean & Tzatziki Bowl
A quick, refreshingly crisp bowl featuring creamy cannellini beans, garlic-herb Greek yogurt tzatziki, diced cucumber, and crumbled feta. Packed with 37 grams of plant and dairy protein with zero cooking required.
Prep
10 min
Cook
0 min
Total
10 min
Makes
1 serving
Created together. Shared with you.
Made by Beth + Lila
Beth 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
For meal prep, assemble everything except the feta and olive oil ahead of time, adding them right before serving.
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: Combine the nonfat plain Greek yogurt
- 01
Combine the nonfat plain Greek yogurt
In a small mixing bowl, combine the nonfat plain Greek yogurt, lemon juice, dried oregano, and a pinch of black pepper. Stir well until smooth and creamy.
Look for: smooth and creamy
Tap card to mark done - 02
Add the rinsed and drained cannellini beans
Add the rinsed and drained cannellini beans, diced cucumber, halved cherry tomatoes, and hemp seeds to the bowl with the yogurt mixture.
Tap card to mark done - 03
Gentle fold the ingredients together using a…
Gentle fold the ingredients together using a spoon until all the beans and vegetables are thoroughly coated in the yogurt dressing.
Look for: all the beans and vegetables are thoroughly coated in the yogurt dressing
Tap card to mark done - 04
Top the bowl with crumbled feta cheese…
Top the bowl with crumbled feta cheese and drizzle extra virgin olive oil evenly over the top.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 05
Serve immediately or store in a sealed…
Serve immediately or store in a sealed container in the refrigerator for up to 3 days.
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.