Gluten-Free Three-Bean Salad with Grilled Sausage and Sauerkraut
A fiber-rich three-bean and cucumber salad paired with juicy grilled chicken sausages and tangy sauerkraut. Quick, filling, and completely gluten-free.
Prep
10 min
Cook
10 min
Total
20 min
Makes
1 serving
Created together. Shared with you.
Made by Nikki + Lila
Nikki 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
10 min
Cook
10 min
Total
20 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Whisk
Time saver
Prep the vegetables and measure pantry ingredients earlier in the day to shorten cook time.
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: Heat an indoor grill pan or outdoor…
- 01
Heat an indoor grill pan or outdoor…
Heat an indoor grill pan or outdoor grill to medium-high heat, around 375°F (190°C).
Tap card to mark done - 02
Place the chicken sausages on the hot…
Place the chicken sausages on the hot grill grate and cook for 8 to 10 minutes, turning occasionally, until golden brown with clear grill marks and internal temperature reaches 165°F (74°C).
Look for: golden brown with clear grill marks and internal temperature reaches 165°F (74°C)
Tap card to mark done - 03
Whisk together extra-virgin olive oil
In a medium bowl, whisk together extra-virgin olive oil, red wine vinegar, and lemon juice until blended into a dressing.
Look for: blended into a dressing
Tap card to mark done - 04
Add kidney beans
Add kidney beans, black beans, chickpeas, diced cucumber, and finely diced red onion to the bowl with the dressing.
Tap card to mark done - 05
Toss the salad thoroughly until all beans…
Toss the salad thoroughly until all beans and vegetables are evenly coated in dressing.
Look for: all beans and vegetables are evenly coated in dressing
Tap card to mark done - 06
Plate the grilled chicken sausages alongside a…
Plate the grilled chicken sausages alongside a warm serving of sauerkraut and a generous scoop of the dressed three-bean salad.
Ready when: everything is assembled and ready to enjoy
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