Warm Mediterranean Chickpea and Lentil Stew
A heart-warming, fiber-packed stew featuring tender chickpeas, brown lentils, and baby spinach in a spiced tomato broth. Designed for easy batch prep and effortless reheating.
Prep
15 min
Cook
35 min
Total
50 min
Makes
1 serving
Created together. Shared with you.
Made by Karen + Lila
Karen 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 HealthComfortably 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
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
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
15 min
Cook
35 min
Total
50 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Oven
Time saver
Batch Prep: This stew thickens as it sits in the fridge. When reheating, add a splash of water or vegetable broth to reach your desired consistency.
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 8 steps complete
Next: Heat extra virgin olive oil in a…
- 01
Heat extra virgin olive oil in a…
Heat extra virgin olive oil in a large soup pot or Dutch oven over medium heat at 350°F (175°C) for 1 minute until it shimmers.
Look for: it shimmers
Tap card to mark done - 02
Add diced yellow onion
Add diced yellow onion, diced carrot, and diced celery to the pot. Saute for 5 to 7 minutes until the vegetables soften and the onion turns translucent.
Look for: the vegetables soften and the onion turns translucent
Tap card to mark done - 03
Stir in minced garlic
Stir in minced garlic, ground cumin, ground coriander, smoked paprika, and dried oregano. Cook for 1 minute until fragrant, making sure the spices do not burn.
Look for: fragrant, making sure the spices do not burn
Tap card to mark done - 04
Pour in canned diced tomatoes with their…
Pour in canned diced tomatoes with their juices, brown lentils, rinsed chickpeas, and low-sodium vegetable broth. Stir thoroughly to combine.
Tap card to mark done - 05
Bring the mixture to a boil over…
Bring the mixture to a boil over high heat, then reduce the heat to low, cover with a lid, and simmer gently for 25 to 30 minutes until the lentils are tender to the bite.
Look for: the lentils are tender to the bite
Tap card to mark done - 06
Uncover the pot
Uncover the pot, add fresh baby spinach, and stir for 2 minutes until the leaves wilt completely into the hot stew.
Look for: the leaves wilt completely into the hot stew
Tap card to mark done - 07
Stir in fresh lemon juice and sea…
Stir in fresh lemon juice and sea salt. Remove from heat and allow the stew to rest for 5 minutes before serving.
Allow: 5 minutes
Tap card to mark done - 08
Ladle into warm bowls to serve
Ladle into warm bowls to serve. Store leftovers in an airtight container in the refrigerator for up to 5 days.
Ready when: everything is assembled and ready to enjoy
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