Chilled Salmon and White Bean Salad
A refreshing, no-cook cold lunch featuring canned salmon, creamy cannellini beans, and crisp cucumbers tossed in a bright lemon-herb dressing. It is naturally dairy-free and soy-free, offering high-quality protein and gentle fiber.
Prep
10 min
Cook
0 min
Total
15 min
Makes
1 serving
Created together. Shared with you.
Made by Ami + Lila
Ami 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 HealthDigestive 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
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
Clearer, simpler choices
Let the recipe do the thinking
Clear steps and a complete plate mean fewer decisions when focus is in short supply—and a more substantial meal once you are done.
Notice: focus + energy later
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
10 min
Cook
0 min
Total
15 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Whisk
Time saver
Make-Ahead Friendly: This salad tastes even better after chilling in the refrigerator for a few hours, making it perfect for meal prep. Store in an airtight container for up to 2 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 5 steps complete
Next: Whisk together the olive oil
- 01
Whisk together the olive oil
In a medium serving 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 - 02
Add the rinsed and drained cannellini beans
Add the rinsed and drained cannellini beans, sliced celery, and diced cucumber to the bowl. Toss gently to coat the vegetables and beans in the dressing.
Tap card to mark done - 03
Gently flake the canned wild-caught salmon into…
Gently flake the canned wild-caught salmon into bite-sized chunks using a fork, discarding any large bones or skin if present.
Tap card to mark done - 04
Fold the flaked salmon and fresh flat-leaf…
Fold the flaked salmon and fresh flat-leaf parsley into the bean and vegetable mixture, taking care not to over-mix so the salmon remains in distinct pieces.
Tap card to mark done - 05
Let the salad rest for 5 minutes…
Let the salad rest for 5 minutes at room temperature to allow the flavors to meld, or chill in the refrigerator if you prefer it cold. Serve immediately.
Allow: 5 minutes
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