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.
The perimenopause lens
A cautious perimenopause lens
These tags explain why the recipe may appear in Lila. They are prompts for noticing your own patterns—not evidence that this meal treats a symptom.
Perimenopause symptoms and relief · Office on Women’s HealthDigestive comfort
Let tolerance guide the portion
Fiber, portion size and ingredients land differently for everyone. Increase unfamiliar foods gradually and notice comfort.
Track: comfort + portion
Appetite changes
Notice patterns without judgment
One meal does not determine body weight. Look at fullness, energy and repeatable eating patterns over time instead.
Track: fullness + meal rhythm
Low energy
Check how the whole meal lands
Food is one part of energy. Notice meal timing, sleep and symptoms together rather than assigning the result to one nutrient.
Track: energy 1–3 hours later
Fatigue
Separate a pattern from one day
Notice energy alongside sleep, meals and symptoms across several days. Ongoing fatigue deserves a clinical conversation.
Track: energy + previous night
Before you start
Your 35-minute game plan
Gather everything first, then tap ingredients and steps as you go.
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
One clear step at a time
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.
Tap card to mark done - 02
In a medium pot or deep pan
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.
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.
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.
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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.
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Remove the masala from the heat and…
Remove the masala from the heat and stir in the baby spinach until it is just wilted.
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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.
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The nutrition underneath
Why this bowl holds together
Rinsing canned chickpeas thoroughly is a…
Rinsing canned chickpeas thoroughly is a simple but effective way to remove excess oligosaccharides, which drastically reduces bloating and makes them easier to digest.
Store leftover masala separately from the…
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.
Grate extra fresh ginger and freeze…
Grate extra fresh ginger and freeze it in a small bag. Ginger is a fantastic natural digestive aid and is much easier to grate into meals when frozen solid.
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