Mediterranean White Bean and Spinach Skillet
A quick, warm skillet meal featuring creamy white beans, garlic, and baby spinach finished with parmesan cheese. It delivers high fiber and plant protein in under 20 minutes.
Prep
5 min
Cook
10 min
Total
15 min
Makes
1 serving
Created together. Shared with you.
Made by Lucia + Lila
Lucia 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
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
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
5 min
Cook
10 min
Total
15 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Large skillet
Time saver
Store leftover cooked skillet in an airtight container in the refrigerator for up to 3 days. Reheat gently in a skillet over low heat.
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 7 steps complete
Next: Heat 1 tbsp (15ml) extra virgin olive…
- 01
Heat 1 tbsp (15ml) extra virgin olive…
Heat 1 tbsp (15ml) extra virgin olive oil in a medium non-stick skillet over medium heat for 1 minute until shimmering.
Look for: shimmering
Tap card to mark done - 02
Add 2 garlic cloves
Add 2 garlic cloves, sliced, and sauté for 1 minute until fragrant and lightly golden, being careful not to burn.
Look for: fragrant and lightly golden, being careful not to burn
Tap card to mark done - 03
Add 1 cup (180g) drained and rinsed…
Add 1 cup (180g) drained and rinsed cannellini beans and 0.5 tsp dried oregano to the skillet. Stir gently and cook for 3 to 4 minutes until the beans are heated through.
Look for: the beans are heated through
Tap card to mark done - 04
Fold in 2 cups (60g) fresh baby…
Fold in 2 cups (60g) fresh baby spinach and cook for 2 minutes, stirring frequently, until the spinach wilts completely.
Look for: the spinach wilts completely
Tap card to mark done - 05
Squeeze 1 tbsp (15ml) fresh lemon juice…
Squeeze 1 tbsp (15ml) fresh lemon juice over the skillet and remove from heat.
Tap card to mark done - 06
Season with 0
Season with 0.25 tsp sea salt and transfer to a serving bowl.
Tap card to mark done - 07
Sprinkle with 2 tbsp (10g) grated parmesan…
Sprinkle with 2 tbsp (10g) grated parmesan cheese before serving warm.
Tap card to mark done
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