Quick White Bean and Tuna Salad
A fast, no-cook Mediterranean-style salad packed with satisfying tuna, creamy cannellini beans, and crisp cucumbers. It takes just 10 minutes to assemble and provides a substantial protein and fiber boost.
Prep
10 min
Cook
0 min
Total
10 min
Makes
1 serving
Created together. Shared with you.
Made by Emily + Lila
Emily 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
A steadier afternoon
Give your day a solid food foundation
Being properly fed cannot solve a hard day, but a substantial meal can remove hunger and an energy dip from the list of things you are juggling.
Notice: mood + energy 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
10 min
Cook
0 min
Total
10 min
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Equipment
Whisk · Mixing bowl
Time saver
Make-Ahead Friendly: This salad tastes even better after sitting in the fridge for a few hours. Keep it in an airtight container 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 4 steps complete
Next: Combine the drained and rinsed cannellini beans
- 01
Combine the drained and rinsed cannellini beans
In a medium bowl, combine the drained and rinsed cannellini beans, drained canned tuna, chopped cucumber, and halved cherry tomatoes.
Tap card to mark done - 02
Whisk together the olive oil
In a separate small bowl, whisk together the olive oil, lemon juice, dried oregano, salt, and black pepper until well combined.
Look for: well combined
Tap card to mark done - 03
Pour the dressing over the bean and…
Pour the dressing over the bean and tuna mixture and toss gently with a spoon to combine without breaking up the beans too much.
Tap card to mark done - 04
Transfer to a serving plate and garnish…
Transfer to a serving plate and garnish with fresh parsley. Serve immediately or chill for 30 minutes to let flavors meld.
Allow: 30 minutes
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