Soothing Red Lentil and Tomato Dhal with Yogurt
A fragrant, gentle vegetarian stew cooked with red lentils, crushed tomatoes, ginger, and garlic over fluffy white rice. Finished with cool Greek yogurt for a creamy, protein-rich meal scaled for 3 servings.
Prep
10 min
Cook
20 min
Total
30 min
Makes
3 servings
Created together. Shared with you.
Made by Jen + Lila
Jen 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 HealthEveryday strength
Support the basics consistently
A nourishing meal supports the protein, energy and overall nutrition that help you keep showing up for daily movement.
Notice: energy for movement
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
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
20 min
Total
30 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Saucepan · Colander
Time saver
Batch Prep Friendly: Cooking 3 servings at once saves time during busy weeknights. Reheat individual portions with a splash of water to restore the silky texture.
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: Measure the dry red lentils and place…
- 01
Measure the dry red lentils and place…
Measure the dry red lentils and place them in a fine-mesh strainer; rinse under cool running water until the water runs clear, then set aside.
Look for: the water runs clear, then set aside
Tap card to mark done - 02
Heat the olive oil in a large…
Heat the olive oil in a large saucepan over medium heat at 350°F (175°C).
Tap card to mark done - 03
Add the minced garlic cloves
Add the minced garlic cloves, grated fresh ginger, ground cumin, and curry powder to the hot oil. Stir continuously for 1 minute until fragrant and sizzling without burning.
Look for: fragrant and sizzling without burning
Tap card to mark done - 04
Pour in the crushed tomatoes
Pour in the crushed tomatoes, rinsed red lentils, and 3.75 cups (900ml) of water into the saucepan. Stir thoroughly to combine all spices.
Tap card to mark done - 05
Bring the liquid to a rolling boil
Bring the liquid to a rolling boil, then reduce the heat to low, cover with a lid, and simmer gently for 15 to 20 minutes until the lentils are soft and tender.
Look for: the lentils are soft and tender
Tap card to mark done - 06
Remove the lid and stir the dhal…
Remove the lid and stir the dhal thoroughly; if the consistency is too thick, stir in 6 tablespoons (90ml) of warm water until smooth and stew-like.
Look for: smooth and stew-like
Tap card to mark done - 07
Divide the warm cooked white rice evenly…
Divide the warm cooked white rice evenly among 3 serving bowls and ladle the hot lentil dhal directly over each portion.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 08
Top each bowl with a spoonful of…
Top each bowl with a spoonful of cool non-fat Greek yogurt and serve immediately. Store remaining portions in airtight containers in the refrigerator for up to 4 days.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done
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