Spiced Chana and Lentil Masala With Cauliflower Rice
A warming, plant-based Indian curry packed with chickpeas, red lentils, and spinach. Served over cauliflower rice for a comforting, fiber-rich dinner.
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 HealthSteadier 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
Digestive 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
Clearer, simpler choices
Let the recipe do the thinking
Clear steps and a complete plate mean fewer decisions when focus is in short supply—and a more substantial meal once you are done.
Notice: focus + energy 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
Large skillet
Time saver
Storage: This masala tastes even better the next day as the spices meld. Store in an airtight container in the fridge for up to 4 days.
Do these three things first
- 1Prep chickpeas (rinsed), cup dry split red lentils (rinsed), medium yellow onion (chopped)
- 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: Heat 2 tablespoons of olive oil in…
- 01
Heat 2 tablespoons of olive oil in…
Heat 2 tablespoons of olive oil in a large skillet or pot over medium heat. Add the chopped onion and sauté until soft and translucent, about 4 to 5 minutes.
Look for: soft and translucent
Tap card to mark done - 02
Stir in the minced garlic
Stir in the minced garlic, grated ginger, garam masala, cumin, turmeric, and a generous pinch of salt. Cook for 1 minute until highly fragrant.
Look for: highly fragrant
Tap card to mark done - 03
Pour in the crushed tomatoes
Pour in the crushed tomatoes, rinsed chickpeas, rinsed red lentils, and 1.5 cups of water. Stir well and bring to a gentle simmer.
Tap card to mark done - 04
Reduce the heat to low
Reduce the heat to low, cover the pot, and let it simmer for 15 to 20 minutes. Stir occasionally to ensure the lentils don't stick to the bottom. The masala is ready when the lentils have broken down and thickened the sauce.
Allow: 15 to 20 minutes
Tap card to mark done - 05
Heat 1 teaspoon of olive oil in…
While the curry simmers, heat 1 teaspoon of olive oil in a separate pan over medium-high heat. Add the frozen cauliflower rice and a pinch of salt. Sauté for 5 to 7 minutes until heated through and the excess moisture has evaporated.
Look for: heated through and the excess moisture has evaporated
Tap card to mark done - 06
Turn off the heat and gently fold…
Once the masala is thick and the lentils are cooked, turn off the heat and gently fold in the fresh baby spinach until it just wilts.
Look for: it just wilts
Tap card to mark done - 07
Divide the warm cauliflower rice between two…
Divide the warm cauliflower rice between two bowls, spoon the thick chana and lentil masala over the top, and garnish each bowl with a tablespoon of pumpkin seeds.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done
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