Mediterranean Tuna and White Bean Salad
A bright, high-protein salad featuring tender white beans, savory canned tuna, crunchy bell pepper, and fresh parsley tossed in a zesty lemon olive oil dressing. Quick to assemble, dairy-free, and delightfully refreshing.
Prep
10 min
Cook
0 min
Total
10 min
Makes
1 serving
Created together. Shared with you.
Made by Van + Lila
Van 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
Protein consistency
Make a nourishing habit easier
This is another practical opportunity to include protein and varied whole foods—small habits that are easier to repeat than a perfect diet.
Notice: protein across the day
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
Whisk · Mixing bowl
Time saver
This salad holds up exceptionally well in the fridge, making it an ideal candidate for meal prep on busy days.
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 lemon juice
- 01
Combine the lemon juice
Combine the lemon juice, extra virgin olive oil, fine sea salt, and black pepper in a small bowl or measuring cup. Whisk with a fork for 30 seconds until emulsified and smooth.
Look for: emulsified and smooth
Tap card to mark done - 02
Add the rinsed white beans
In a medium mixing bowl, add the rinsed white beans, drained canned tuna, diced red bell pepper, and chopped fresh parsley.
Tap card to mark done - 03
Pour the lemon dressing over the bean…
Pour the lemon dressing over the bean and tuna mixture. Gently fold the ingredients together using a spoon for 30 seconds until everything is evenly coated.
Look for: everything is evenly coated
Tap card to mark done - 04
Transfer the salad to a serving plate…
Transfer the salad to a serving plate or bowl. Sprinkle the black sesame seeds evenly over the top as a garnish.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 05
Serve immediately at room temperature
Serve immediately at room temperature, or cover and chill in the refrigerator for up to 3 days.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done
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