Quick Turmeric Chickpea and Rice Greek Yogurt Bowl
A comforting, high-protein grain bowl featuring microwave brown rice, tender chickpeas, and warm vegetables stirred into a spiced yogurt broth. Designed without onion or garlic for gentle digestion.
Prep
5 min
Cook
4 min
Total
10 min
Makes
1 serving
Created together. Shared with you.
Made by Jen + Lila
Jen 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 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
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
Everyday strength
Support the basics consistently
A nourishing meal supports the protein, energy and overall nutrition that help you keep showing up for daily movement.
Notice: energy for movement
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
5 min
Cook
4 min
Total
10 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Basic kitchen utensils
Time saver
Store leftover portions in a sealed container in the refrigerator for up to 2 days; reheat gently in the microwave.
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
Gather as you go
Ingredients
Cook along
Instructions
0 of 5 steps complete
Next: Place frozen mixed vegetables and vegetable stock…
- 01
Place frozen mixed vegetables and vegetable stock…
Place frozen mixed vegetables and vegetable stock in a microwave-safe bowl, cover loosely, and microwave on high for 2 minutes until hot and tender.
Look for: hot and tender
Tap card to mark done - 02
Add cooked brown rice
Add cooked brown rice, drained chickpeas, ground turmeric, and ground cumin to the bowl with the hot vegetables and stock. Stir thoroughly to combine.
Tap card to mark done - 03
Microwave the mixture on high for 1…
Microwave the mixture on high for 1 to 2 minutes until steaming hot throughout.
Look for: steaming hot throughout
Tap card to mark done - 04
Remove the bowl carefully from the microwave
Remove the bowl carefully from the microwave. Fold in non-fat Greek yogurt until a smooth, velvety broth forms around the rice and vegetables.
Look for: a smooth, velvety broth forms around the rice and vegetables
Tap card to mark done - 05
Let the bowl sit for 1 minute…
Let the bowl sit for 1 minute before serving.
Allow: 1 minute
Tap card to mark done
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