Red Lentil Dal & Quinoa Bowl
A comforting, plant-based Indian dal featuring creamy red lentils and tender quinoa. Finished with light coconut milk and fresh spinach for a nourishing, bloat-friendly 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
This stores beautifully in the fridge for up to 4 days. The flavors actually deepen and improve overnight.
Do these three things first
- 1Prep tbsp fresh ginger (minced), cloves garlic (minced)
- 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 6 steps complete
Next: Rinse the quinoa thoroughly under cold water
- 01
Rinse the quinoa thoroughly under cold water
Rinse the quinoa thoroughly under cold water. In a small pot, combine the quinoa with the measured water for the quinoa and a pinch of salt. Bring to a boil, then cover, reduce heat to low, and simmer for 15 minutes until the water is absorbed and the quinoa is fluffy. Set aside.
Look for: the water is absorbed and the quinoa is fluffy
Tap card to mark done - 02
Heat the olive oil or coconut oil…
Heat the olive oil or coconut oil in a medium pot over medium heat. Add the minced ginger, garlic, and curry powder. Sauté for 1 to 2 minutes until highly fragrant.
Look for: highly fragrant
Tap card to mark done - 03
Rinse the red lentils well
Rinse the red lentils well. Add the lentils, the entire can of diced tomatoes (with juices), the measured water for the dal, and a generous pinch of salt to the pot.
Tap card to mark done - 04
Bring the mixture to a gentle boil
Bring the mixture to a gentle boil, then reduce the heat to low. Cover and simmer for 15 to 20 minutes, stirring occasionally, until the lentils are completely soft, creamy, and broken down.
Look for: the lentils are completely soft, creamy, and broken down
Tap card to mark done - 05
Stir in the light coconut milk and…
Stir in the light coconut milk and fresh baby spinach. Let the dal simmer uncovered for another 2 minutes until the spinach is fully wilted. Taste and adjust salt or add a pinch of black pepper if needed.
Look for: the spinach is fully wilted
Tap card to mark done - 06
Divide the cooked quinoa into two bowls…
Divide the cooked quinoa into two bowls and ladle the warm red lentil dal over the top.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done
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