10-Minute Black Bean and Feta Salsa Bowl
A zesty, high-protein Mexican-inspired bowl featuring black beans, sweetcorn, creamy Greek yogurt, and tangy feta. Ready in minutes with zero cooking required.
Prep
10 min
Cook
0 min
Total
10 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
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
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
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
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Colander · Mixing bowl
Time saver
For meal prep, assemble the bean and yogurt mixture ahead of time, adding the avocado and pumpkin seeds just before eating so they stay fresh and crunchy.
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 6 steps complete
Next: Place 150g canned black beans and 50g…
- 01
Place 150g canned black beans and 50g…
Place 150g canned black beans and 50g canned sweetcorn into a colander, rinse under cold running water for 10 seconds, and drain thoroughly.
Tap card to mark done - 02
Combine 100g 0% fat greek yogurt
In a medium mixing bowl, combine 100g 0% fat greek yogurt, 2 tbsp fresh salsa, and 1 tsp lime juice until smooth and creamy.
Look for: smooth and creamy
Tap card to mark done - 03
Add the drained black beans and sweetcorn…
Add the drained black beans and sweetcorn to the bowl with the yogurt dressing and toss gently with a spoon until evenly coated.
Look for: evenly coated
Tap card to mark done - 04
Transfer the mixture to a serving bowl
Transfer the mixture to a serving bowl.
Tap card to mark done - 05
Top with 30g crumbled reduced-fat feta cheese
Top with 30g crumbled reduced-fat feta cheese, 0.25 pcs diced avocado, and 1 tbsp pumpkin seed.
Ready when: everything is assembled and ready to enjoy
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Serve immediately or cover and chill for…
Serve immediately or cover and chill for up to 24 hours.
Allow: 24 hours
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