Tuna Bean and Rice Salad
A refreshing salad combining protein-rich tuna, fiber-packed beans, and wholesome brown rice with fresh vegetables and a zesty lemon dressing. Perfect for a balanced, nutrient-dense meal.
Prep
10 min
Cook
25 min
Total
35 min
Makes about
1 serving
Created together. Shared with you.
Made by Donna + Lila
Donna 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
Everyday strength
Support the basics consistently
A nourishing meal supports the protein, energy and overall nutrition that help you keep showing up for daily movement.
Notice: energy for movement
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
10 min
Cook
25 min
Total
35 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Whisk · Mixing bowl
Time saver
Cook rice ahead of time and refrigerate to save prep time.
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: Cook brown rice according to package instructions…
- 01
Cook brown rice according to package instructions…
Cook brown rice according to package instructions and let it cool.
Tap card to mark done - 02
Drain and rinse the white bean
Drain and rinse the white bean.
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Combine cooked brown rice
In a large bowl, combine cooked brown rice, white bean, and drained tuna.
Tap card to mark done - 04
Add chopped cucumber and cherry tomato
Add chopped cucumber and cherry tomato.
Tap card to mark done - 05
Whisk together lemon juice
In a small bowl, whisk together lemon juice, olive oil, salt, and pepper.
Tap card to mark done - 06
Pour the dressing over the salad and…
Pour the dressing over the salad and toss gently to combine.
Tap card to mark done - 07
Garnish with chopped fresh parsley before serving
Garnish with chopped fresh parsley before serving.
Ready when: everything is assembled and ready to enjoy
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