Mediterranean Tuna and White Bean Salad
Flaked tuna and tender white beans tossed with crisp cucumber and peppery arugula in a bright lemon-olive oil dressing. A quick, refreshing pescatarian lunch requiring zero cooking.
Prep
10 min
Cook
0 min
Total
10 min
Makes
1 serving
Created together. Shared with you.
Made by Ashley + Lila
Ashley 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
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
Whisk · Mixing bowl
Time saver
Measure everything before you start so this quick recipe moves without pauses.
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: Whisk together the olive oil
- 01
Whisk together the olive oil
In a medium mixing bowl, whisk together the olive oil, lemon juice, and a pinch of salt and black pepper until well blended.
Look for: well blended
Tap card to mark done - 02
Add the rinsed white bean
Add the rinsed white bean, flaked tuna, and diced cucumber to the bowl.
Tap card to mark done - 03
Gently toss the ingredients with a spoon…
Gently toss the ingredients with a spoon until evenly coated in the dressing.
Look for: evenly coated in the dressing
Tap card to mark done - 04
Place the fresh arugula in your serving…
Place the fresh arugula in your serving bowl as a bed of greens.
Tap card to mark done - 05
Spoon the tuna and white bean mixture…
Spoon the tuna and white bean mixture over the top of the arugula.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 06
Serve immediately
Serve immediately, or cover and refrigerate for up to 2 days.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done
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