Quick Mediterranean Tuna and Chickpea Salad Bowl
A flavorful, no-cook bowl featuring canned tuna, tender chickpeas, diced cucumber, and crumbled feta tossed in lemon juice and olive oil. Perfect for a fast night shift break with zero microwave needed.
Prep
8 min
Cook
0 min
Total
8 min
Makes
1 serving
Created together. Shared with you.
Made by Becky + Lila
Becky 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 HealthSteadier 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
Comfortably 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
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
8 min
Cook
0 min
Total
8 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Colander
Time saver
Storage window: Keeps fresh in a sealed container in the fridge for up to 3 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: Open and drain the tin of tuna…
- 01
Open and drain the tin of tuna…
Open and drain the tin of tuna and the tin of chickpeas into a strainer, rinsing the chickpeas briefly under cold running water.
Tap card to mark done - 02
Combine the drained tuna
In a medium bowl, combine the drained tuna, rinsed chickpeas, diced cucumber, halved cherry tomatoes, and crumbled feta cheese.
Tap card to mark done - 03
Drizzle with extra virgin olive oil and…
Drizzle with extra virgin olive oil and fresh lemon juice.
Tap card to mark done - 04
Toss gently with a spoon until all…
Toss gently with a spoon until all ingredients are evenly coated.
Look for: all ingredients are evenly coated
Tap card to mark done - 05
Season with a pinch of dried oregano…
Season with a pinch of dried oregano and ground black pepper to taste, then serve immediately or pack into an airtight container for your shift.
Ready when: everything is assembled and ready to enjoy
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