Chickpea & Lentil Masala Bowl
A warming, gut-friendly Indian-inspired bowl featuring protein-packed chickpeas and tender red lentils. Simmered in a fragrant tomato sauce, it's served over basmati rice for a comforting, satisfying meal.
Prep
10 min
Cook
25 min
Total
35 min
Makes
2 servings
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 HealthDigestive 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
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
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
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
25 min
Total
35 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Basic kitchen utensils
Time saver
Store leftover masala separately from the rice in airtight containers for up to 4 days. It thickens beautifully in the fridge, so just add a splash of water when reheating.
Do these three things first
- 1Prep chickpeas (drained), cup dry split red lentils (rinsed), cup dry basmati rice (rinsed)
- 2Set out all ingredients before cooking
- 3Measure the pantry ingredients before heating the pan
Ingredients
Gather as you go
Ingredients
From Your Pantry
Cook along
Instructions
0 of 7 steps complete
Next: Combine the rinsed basmati rice in a…
- 01
Combine the rinsed basmati rice in a…
Combine the rinsed basmati rice in a small pot with 2/3 cup water and a pinch of salt. Bring to a boil, cover tightly, reduce heat to the lowest setting, and simmer for 15 minutes. Remove from heat and let it steam with the lid on.
Allow: 15 minutes
Tap card to mark done - 02
Heat the olive or coconut oil over…
In a medium pot or deep pan, heat the olive or coconut oil over medium heat. Add the diced yellow onion and sauté until softened, about 4 to 5 minutes.
Look for: softened
Tap card to mark done - 03
Stir in the minced garlic
Stir in the minced garlic, grated ginger, garam masala, and ground turmeric. Toast for 1 minute until highly fragrant.
Look for: highly fragrant
Tap card to mark done - 04
Pour in the crushed tomatoes
Pour in the crushed tomatoes, rinsed red lentils, rinsed chickpeas, 1 cup of water, and 1/2 teaspoon of salt. Bring the mixture to a gentle simmer.
Tap card to mark done - 05
Cover the pot and cook for 15…
Cover the pot and cook for 15 to 20 minutes, stirring occasionally, until the lentils have broken down to thicken the sauce and are completely tender.
Look for: the lentils have broken down to thicken the sauce and are completely tender
Tap card to mark done - 06
Remove the masala from the heat and…
Remove the masala from the heat and stir in the baby spinach until it is just wilted.
Look for: it is just wilted
Tap card to mark done - 07
Fluff the rested rice with a fork…
Fluff the rested rice with a fork and divide it between two bowls. Ladle the warm chickpea and lentil masala over the rice and garnish with fresh chopped cilantro.
Ready when: everything is assembled and ready to enjoy
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