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.
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 HealthLow 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.
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Digestive comfort
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Track: comfort + portion
Brain fog
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Sleep, stress, meals and symptoms overlap. Seeing them together is more useful than crediting one ingredient.
Track: focus + previous night
Fatigue
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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
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
One clear step at a time
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.
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.
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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.
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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.
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While the curry simmers
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.
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Once the masala is thick and the…
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.
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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.
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The nutrition underneath
Why this bowl holds together
Acidity boost
Acidity boost: A quick squeeze of fresh lemon juice right before serving brightens the flavors and helps your body absorb the plant-based iron from the lentils and spinach.
Storage
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.
Texture tip
Texture tip: Rinsing the red lentils before cooking removes excess starch and prevents the sauce from becoming too gummy.
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