Spiced Chickpea and Egg Rice Skillet
A warm, savory skillet combining crisped garbanzo beans, tender kale, and fragrant white rice, topped with a soft-cooked egg and melted cheese. It is a hearty, vegetarian-friendly option designed to keep you feeling full and satisfied.
Prep
10 min
Cook
15 min
Total
25 min
Makes
1 serving
Created together. Shared with you.
Made by Mandy + Lila
Mandy 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
10 min
Cook
15 min
Total
25 min
How many are you cooking for?
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Equipment
Large skillet · Knife and cutting board
Time saver
For easy meal preparation, you can use pre-cooked or leftover white rice. If using freshly cooked rice, let it cool slightly so it does not become mushy when sauteed.
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 6 steps complete
Next: Prepare the base ingredients
- 01
Prepare the base ingredients
Prepare the base ingredients. Rinse and thoroughly drain the canned garbanzo beans. Strip the tough stems from the kale and roughly chop the leaves. Finely dice the yellow onion and mince the garlic clove.
Tap card to mark done - 02
Sear the chickpeas
Sear the chickpeas. Heat the olive oil in a medium non-stick skillet over medium-high heat. Add the drained garbanzo beans and saute for 5 to 6 minutes, stirring occasionally, until they begin to brown and turn slightly crisp.
Look for: they begin to brown and turn slightly crisp
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Add the aromatics and spices
Add the aromatics and spices. Lower the heat to medium. Add the diced yellow onion, minced garlic clove, cumin, and paprika to the skillet. Cook for about 3 minutes, stirring constantly, until the onion is soft and translucent and the spices are fragrant.
Look for: the onion is soft and translucent and the spices are fragrant
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Incorporate the greens and rice
Incorporate the greens and rice. Stir in the chopped kale and cooked white rice. Add a splash of water (about 1 tablespoon) to help steam the kale. Cook for 3 to 4 minutes, tossing frequently, until the kale is wilted and the rice is heated completely through.
Look for: the kale is wilted and the rice is heated completely through
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Cook the egg
Cook the egg. Use a spoon to create a small well in the center of the rice mixture. Crack the egg directly into the well. Cover the skillet with a lid and cook over medium-low heat for 4 to 5 minutes, or until the egg white is completely set but the yolk remains soft.
Look for: the egg white is completely set but the yolk remains soft
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Melt the cheese
Melt the cheese. Sprinkle the shredded cheddar cheese over the rice and chickpeas, avoiding the egg yolk. Cover with the lid for 1 additional minute until the cheese is completely melted. Slide the skillet mixture onto a plate and serve immediately.
Look for: the cheese is completely melted
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