Batch Prep High Protein Chickpea Beetroot & Spinach Salad
A vibrant, fiber-packed meal prep salad featuring tender chickpeas, shredded carrots, pickled beetroot, and chia seeds tossed in a creamy Greek yogurt and cottage cheese herb dressing.
Prep
15 min
Cook
0 min
Total
15 min
Makes
6 servings
Created together. Shared with you.
Made by Lu + Lila
Lu 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
15 min
Cook
0 min
Total
15 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Blender · Food processor · Colander · Mixing bowl
Time saver
Store dressing separately in a small jar if you prefer the spinach to stay extra crisp throughout the week.
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 9 steps complete
Next: Prepare a large mixing bowl and a…
- 01
Prepare a large mixing bowl and a…
Prepare a large mixing bowl and a separate high-speed blender or food processor.
Tap card to mark done - 02
Add 450g fat-free Greek yogurt
Add 450g fat-free Greek yogurt, 300g low-fat cottage cheese, 60ml lemon juice, 2 minced garlic cloves, 15g fresh herbs, a pinch of salt, and freshly cracked black pepper into the blender.
Tap card to mark done - 03
Blend on high for 30 to 45…
Blend on high for 30 to 45 seconds until the dressing is completely smooth, creamy, and uniform with no cheese curds remaining.
Look for: the dressing is completely smooth, creamy, and uniform with no cheese curds remaining
Tap card to mark done - 04
Rinse and drain 800g canned chickpeas thoroughly…
Rinse and drain 800g canned chickpeas thoroughly in a colander under cool running water, then pat dry with paper towels to ensure the dressing adheres well.
Tap card to mark done - 05
Combine the drained chickpeas
In the large mixing bowl, combine the drained chickpeas, 200g roughly chopped baby spinach, 200g grated carrot, 200g drained and diced pickled beetroot, 60g pumpkin seeds, and 30g chia seeds.
Tap card to mark done - 06
Pour the blended yogurt-cottage cheese dressing over…
Pour the blended yogurt-cottage cheese dressing over the salad ingredients.
Tap card to mark done - 07
Use large spoons or tongs to gently…
Use large spoons or tongs to gently toss all ingredients together for 1 to 2 minutes until every element is evenly coated in dressing.
Look for: every element is evenly coated in dressing
Tap card to mark done - 08
Divide the salad evenly into 6 airtight…
Divide the salad evenly into 6 airtight meal-prep containers (approx. 340g per portion).
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 09
Seal tightly and refrigerate immediately
Seal tightly and refrigerate immediately. Enjoy cold within 4 to 5 days.
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Your symptoms change. Your plan should too.
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Tell Lila what you like, what you avoid and which symptoms are loud today. She’ll turn that context into meals, targets and small adjustments that fit real life.