Sardine and Quinoa Mediterranean Warm Salad
A protein-rich, iron-dense Mediterranean bowl pairing savory wild sardines with fluffy quinoa, toasted pumpkin seeds, and fresh zesty lemon. Simple to prepare and completely gluten-free and dairy-free.
Prep
10 min
Cook
0 min
Total
10 min
Makes
1 serving
Created together. Shared with you.
Made by Kole + Lila
Kole 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 HealthProtein consistency
Make a nourishing habit easier
This is another practical opportunity to include protein and varied whole foods—small habits that are easier to repeat than a perfect diet.
Notice: protein across the day
Well-nourished skin
Support from the whole plate
Regular meals with enough protein, plants and fats support overall nourishment. Think consistency, not one miracle ingredient.
Notice: consistency + hydration
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
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
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
10 min
Cook
0 min
Total
10 min
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Equipment
Whisk · Knife and cutting board
Time saver
Pre-Cooked Quinoa: Use batch-cooked or pouch-cooked quinoa to cut prep time down to 5 minutes.
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
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Ingredients
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Instructions
0 of 6 steps complete
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- 01
Prepare 0
Prepare 0.5 cup of cooked quinoa according to package directions and let it cool slightly in a medium serving bowl.
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Whisk together 1 tbsp extra virgin olive…
In a small cup, whisk together 1 tbsp extra virgin olive oil, 1.5 tbsp fresh lemon juice, 1/8 tsp salt, and a pinch of black pepper until combined.
Look for: combined
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Add 0
Add 0.25 diced red onion and 0.25 cup chopped fresh parsley to the bowl with the quinoa.
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Pour the lemon-olive oil dressing over the…
Pour the lemon-olive oil dressing over the quinoa mixture and toss gently until evenly coated.
Look for: evenly coated
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Top the quinoa with 1 can (120g)…
Top the quinoa with 1 can (120g) of drained wild sardines, flaking them lightly with a fork into bite-sized pieces.
Ready when: everything is assembled and ready to enjoy
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Sprinkle 1 tbsp raw pumpkin seeds over…
Sprinkle 1 tbsp raw pumpkin seeds over the bowl and serve immediately.
Ready when: everything is assembled and ready to enjoy
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