Mediterranean Lemon White Bean and Broccoli Bowl
Tender roasted broccoli and warm cannellini beans tossed with fresh spinach, fluffy quinoa, and toasted pumpkin seeds. Finished with a bright garlic-lemon dressing for an energizing, fiber-packed meal.
Prep
10 min
Cook
15 min
Total
25 min
Makes
1 serving
Created together. Shared with you.
Made by Selma + Lila
Selma 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
A steadier pause
Trade food decisions for a clear plan
A straightforward recipe and a satisfying meal can make one part of a busy day feel settled, even when the rest is noisy.
Notice: hunger + energy later
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
10 min
Cook
15 min
Total
25 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Oven · Large skillet · Sheet pan · Whisk · Mixing bowl
Time saver
You can prep cooked quinoa in advance and store it in the fridge for up to 4 days.
Do these three things first
- 1Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper.
- 2Set out all ingredients before cooking
- 3Measure the pantry ingredients before heating the pan
Ingredients
Gather as you go
Ingredients
Cook along
Instructions
0 of 9 steps complete
Next: Preheat your oven to 400°F (200°C) and…
- 01
Preheat your oven to 400°F (200°C) and…
Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper.
Tap card to mark done - 02
Cut 1
Cut 1.5 cups of broccoli into bite-sized florets.
Tap card to mark done - 03
Spread the broccoli florets on the baking…
Spread the broccoli florets on the baking sheet, drizzle with 0.5 tbsp olive oil, and season with a small pinch of salt.
Tap card to mark done - 04
Roast in the oven for 15 minutes…
Roast in the oven for 15 minutes until edges are tender and lightly browned.
Look for: edges are tender and lightly browned
Tap card to mark done - 05
Whisk 0
In a small bowl, whisk 0.5 tbsp olive oil, 1 tbsp lemon juice, and 1 minced garlic clove until combined to form the dressing.
Look for: combined to form the dressing
Tap card to mark done - 06
Warm 0
In a skillet over medium heat, warm 0.75 cup cannellini beans and 0.5 cup cooked quinoa for 3 minutes until warmed through.
Look for: warmed through
Tap card to mark done - 07
Add 1
Add 1.5 cups baby spinach to the skillet and toss for 1 minute until just wilted.
Look for: just wilted
Tap card to mark done - 08
Transfer the warm bean
Transfer the warm bean, quinoa, and spinach mixture to a serving bowl and top with the roasted broccoli.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 09
Pour the garlic-lemon dressing over the top…
Pour the garlic-lemon dressing over the top and sprinkle with 1 tbsp pumpkin seeds before serving.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done
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