White beans (cannellini, canned, drained): 120g (1/2 cup), Quinoa: 50g (1/4 cup), Cucumber: 50g (1/2 cup, diced), Cherry tomatoes: 50g (1/4 cup, halved), Bell pepper (yellow): 50g (1/2 cup, diced), Red onion: 20g (2 tbsp, finely diced), Parsley (fresh): 10g (2 tbsp, chopped), Mint (fresh): 5g (1 tbsp, chopped), Olive oil: 10ml (2 tsp), Lemon juice: 2ml (1 tsp), Dijon mustard: 5g (1 tsp), Honey: 5g (1 tsp), Garlic: 3g (1 clove, minced), Salt and Black pepper: to taste
1. Prepare 50g quinoa according to the package instructions. In a small bowl, whisk together 10ml olive oil, 5ml lemon juice, 5g Dijon mustard, 5g honey, 3g minced garlic, a pinch of salt, and black pepper to make the dressing. 2. In a large bowl, combine 120g white beans, cooked quinoa, 50g diced cucumber, 50g halved cherry tomatoes, 50g diced bell pepper, and 20g diced red onion. 3. Pour the dressing over the salad and toss gently to combine. 4. Fold in 10g chopped parsley and 5g chopped mint. 5. Let sit for 10 minutes before serving to allow the flavours to meld.
This Mediterranean White Bean and Quinoa Salad is thoughtfully composed to support menopausal health with its vibrant mix of plant-based protein, fibre, and phytonutrients. Cannellini beans and quinoa work together to provide a complete protein profile, supporting muscle maintenance and helping to keep energy levels steady. Quinoa also delivers magnesium and phytoestrogens, which may help ease hot flashes and support bone health. Cucumber, cherry tomatoes, yellow bell pepper, and red onion add a colourful array of antioxidants, including vitamin C and flavonoids, which help protect cells and support skin vitality. Fresh parsley and mint bring a refreshing herbal lift along with vitamin K and anti-inflammatory compounds that support bone and cardiovascular health. A drizzle of olive oil supplies heart-healthy monounsaturated fats, while lemon juice and Dijon mustard brighten the flavours and enhance iron absorption. A touch of honey balances the tangy dressing and provides natural sweetness. Garlic adds immune-supportive and anti-inflammatory benefits. Altogether, this fibre-rich, nutrient-dense salad promotes digestive comfort, stable energy, and bone strength, making it a delicious and revitalizing choice for women during menopause.
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