Mediterranean Salmon and Chickpea Power Bowl
A vibrant Mediterranean bowl packed with flaky salmon, tender chickpeas, creamy avocado, and crisp vegetables. Dressed in a light lemon-herb vinaigrette, it offers a quick, satisfying lunch rich in heart-healthy fiber and protein.
Prep
10 min
Cook
10 min
Total
20 min
Makes
1 serving
Created together. Shared with you.
Made by Beth + Lila
Beth 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
Everyday 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
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
Large skillet · Whisk · Knife and cutting board
Time saver
To save time during a busy workday, use pre-cooked canned salmon or leftover grilled salmon.
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 0
- 01
Heat 0
Heat 0.5 tsp olive oil in a nonstick skillet over medium-high heat, 375°F (190°C). Season 140g salmon fillet with a pinch of salt and black pepper.
Tap card to mark done - 02
Place salmon in the skillet skin-side down…
Place salmon in the skillet skin-side down and cook for 4 to 5 minutes until the skin is crisp. Flip and cook for an additional 3 to 4 minutes until the salmon flakes easily with a fork and reaches an internal temperature of 145°F (63°C).
Look for: the skin is crisp
Tap card to mark done - 03
Combine 0
While salmon cooks, combine 0.5 cup chickpeas, 0.5 cup cucumber, 0.5 cup cherry tomatoes, and 1 cup baby spinach in a serving bowl.
Tap card to mark done - 04
Whisk 1 tbsp lemon juice
In a small cup, whisk 1 tbsp lemon juice, 1 tsp olive oil, 1 tsp dried oregano, salt, and pepper until emulsified.
Look for: emulsified
Tap card to mark done - 05
Slice 0
Slice 0.25 avocado and place over the salad mixture. Flake the cooked salmon into large pieces and add to the bowl.
Tap card to mark done - 06
Drizzle the lemon-herb dressing over top and…
Drizzle the lemon-herb dressing over top and toss gently to combine. Serve immediately or store dressing separately for meal prep up to 2 days.
Ready when: everything is assembled and ready to enjoy
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