Mediterranean Cucumber Tomato and Feta Salad
Crispy cucumbers, ripe tomatoes, red onion, and crumbled feta tossed with light chickpeas in an olive oil dressing. A refreshing pescatarian side dish packed with vibrant Mediterranean flavor.
Prep
10 min
Cook
0 min
Total
10 min
Makes
1 serving
Created together. Shared with you.
Made by Stacie + Lila
Stacie 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 HealthEveryday 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
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
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
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
Keep leftover salad in an airtight container in the refrigerator for up to 2 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: Whisk together 1 tbsp (15ml) extra-virgin olive…
- 01
Whisk together 1 tbsp (15ml) extra-virgin olive…
In a large bowl, whisk together 1 tbsp (15ml) extra-virgin olive oil, 1 tsp (5ml) lemon juice, and 0.5 tsp dried oregano until combined.
Look for: combined
Tap card to mark done - 02
Add 0
Add 0.5 cup diced cucumber, 0.5 cup diced tomato, 0.25 cup diced red onion, and 0.25 cup drained chickpeas to the bowl.
Tap card to mark done - 03
Gently fold the vegetables and chickpeas into…
Gently fold the vegetables and chickpeas into the dressing using a spoon until evenly coated.
Look for: evenly coated
Tap card to mark done - 04
Top with 2 tbsp (30g) crumbled feta…
Top with 2 tbsp (30g) crumbled feta cheese and 1 tbsp chopped fresh parsley.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 05
Serve immediately at room temperature or chill…
Serve immediately at room temperature or chill for 15 minutes in the refrigerator before serving.
Allow: 15 minutes
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