Red kidney beans (canned, drained): 100g (1/2 cup), Salmon (canned, drained): 100g (3.5 oz), Zucchini: 100g (1 small, diced), Bell pepper (red): 50g (1/2 cup, diced), Red onion: 50g (1/2 small, diced), Garlic: 3g (1 clove, minced), Egg: 50g (1 medium), Lemon juice: 5ml (1 tsp), Dill (fresh): 5g (1 tsp, chopped), Parsley (fresh): 5g (1 tbsp, chopped), Olive oil: 10ml (2 tsp), Dijon mustard: 5g (1 tsp), Greek yogurt (plain, low-fat): 30g (2 tbsp), Salt and Black pepper: to taste
1. Preheat oven to 180°C (360°F), toss 100g diced zucchini, 50g diced bell pepper, and 50g diced red onion with 5ml olive oil, salt and black pepper to taste, spread on a baking sheet and roast for 20-25 minutes, stirring halfway through, until tender and lightly browned. 2. Meanwhile mash 100g red kidney beans in a bowl, add 100g canned salmon (flaked), 3g minced garlic, 50g beaten egg, 5ml lemon juice, 5g chopped dill, 5g chopped parsley, 5g Dijon mustard, salt and black pepper to taste, mix well and form into 2-3 patties. 3. Heat 5ml olive oil in a skillet over medium heat and cook patties for 3-4 minutes per side until golden and cooked through. 4. In a small bowl stir together 30g plain low-fat Greek yogurt with 5ml lemon juice and a pinch of dill. 5. Serve the salmon patties warm with the roasted vegetables and yogurt sauce on the side.
Red Bean and Salmon Patties with Roasted Vegetables is thoughtfully crafted to support women’s health. Salmon and red kidney beans provide a powerful combination of protein, iron, and omega-3 fatty acids, nutrients that help maintain muscle mass, support heart health, and promote steady energy as women’s needs evolve through menopause. Zucchini, red bell pepper, and red onion add a vibrant mix of antioxidants, vitamin C, and potassium, which are important for immune support, skin vitality, and healthy blood pressure. The addition of egg offers vitamin D and choline, both essential for bone strength and cognitive function, especially as women move through and beyond menopause. A touch of olive oil and Greek yogurt brings heart-healthy fats and calcium, supporting cardiovascular and bone health. Fresh dill and parsley add phytonutrients and a refreshing herbal lift, while lemon juice and Dijon mustard brighten the dish and enhance nutrient absorption. Altogether, this colourful meal delivers a balance of protein, healthy fats, and essential vitamins and minerals.
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