Soothing Cumin and Fennel Red Lentil Dal
A comforting, plant-based dinner designed to be exceptionally gentle on your stomach. Thoroughly simmered red split lentils are paired with tofu and bloating-relieving spices for a high-protein, easy-to-digest meal.
Prep
10 min
Cook
30 min
Total
40 min
Makes
1 serving
Created together. Shared with you.
Made by Nicole + Lila
Nicole 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 HealthDigestive 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
Comfortably 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
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
30 min
Total
40 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Saucepan
Time saver
Meal Prep: This recipe scales up beautifully. You can make a double batch and store it in the fridge for up to 3 days. It actually tastes even better the next day as the spices meld.
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: Warm the olive oil in a small…
- 01
Warm the olive oil in a small…
Warm the olive oil in a small saucepan over medium-low heat.
Tap card to mark done - 02
Add the ground cumin
Add the ground cumin, fennel seed, grated fresh ginger, and ground turmeric to the oil. Sauté for about 1 minute until the spices are highly fragrant but not browned.
Look for: the spices are highly fragrant but not browned
Tap card to mark done - 03
Stir in the red split lentils
Stir in the red split lentils, ensuring they are well-coated in the spiced oil.
Tap card to mark done - 04
Pour in 1
Pour in 1.5 cups (355ml) of water and bring to a gentle boil. Lower the heat to low, cover with a lid, and simmer for 20 to 25 minutes. The lentils should be completely soft, creamy, and starting to break down, which makes them much easier to digest.
Allow: 20 to 25 minutes
Tap card to mark done - 05
Gently stir in the cubed firm tofu…
Gently stir in the cubed firm tofu and chopped baby spinach. Cook uncovered for another 3 to 5 minutes until the tofu is warmed through and the spinach is fully wilted.
Look for: the tofu is warmed through and the spinach is fully wilted
Tap card to mark done - 06
Remove from the heat
Remove from the heat, let it rest for 2 minutes to thicken slightly, and serve warm.
Allow: 2 minutes
Tap card to mark done
Made this recipe?
Leave a quick rating or a cooking tip for the next woman.
Your symptoms change. Your plan should too.
One good meal is a start. Your whole week is better.
Tell Lila what you like, what you avoid and which symptoms are loud today. She’ll turn that context into meals, targets and small adjustments that fit real life.
Free to download