High-Fiber Lentil and Pepita Salad Bowl
A vibrant nutrient-dense bowl featuring French green lentils, fresh spinach, crisp cucumber, and crunchy pumpkin seeds with a zest lemon dressing.
Prep
10 min
Cook
0 min
Total
10 min
Makes
1 serving
Created together. Shared with you.
Made by BAM + Lila
BAM 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
Protein consistency
Make a nourishing habit easier
This is another practical opportunity to include protein and varied whole foods—small habits that are easier to repeat than a perfect diet.
Notice: protein across the day
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
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
10 min
Cook
0 min
Total
10 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Whisk
Time saver
Cook lentils ahead of time or use pre-cooked canned lentils (rinsed thoroughly) to make this lunch in under 5 minutes.
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 5 steps complete
Next: Prepare the salad base by placing 1
- 01
Prepare the salad base by placing 1
Prepare the salad base by placing 1.5 cups of fresh baby spinach into a large serving bowl.
Tap card to mark done - 02
Add 1 cup of cooked green lentils
Add 1 cup of cooked green lentils, 0.5 cups of diced cucumber, and 0.5 cups of halved cherry tomatoes over the bed of spinach.
Tap card to mark done - 03
Measure 1 tbsp of raw pumpkin seeds…
Measure 1 tbsp of raw pumpkin seeds and 1 tbsp of hemp seeds, then sprinkle them evenly over the top of the bowl.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 04
Whisk 1 tsp of extra-virgin olive oil…
In a small cup, whisk 1 tsp of extra-virgin olive oil with 1 tbsp of fresh lemon juice until slightly emulsified.
Look for: slightly emulsified
Tap card to mark done - 05
Drizzle the dressing evenly over the salad…
Drizzle the dressing evenly over the salad bowl and toss gently to combine just before eating.
Tap card to mark done
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