Warm Spiced Chickpea and Rice Yogurt Bowl
A soothing, high-protein bowl featuring tender brown rice, warm chickpeas, and vibrant vegetables simmered in a golden turmeric broth and stirred with cool non-fat Greek yogurt.
Prep
5 min
Cook
10 min
Total
15 min
Makes
1 serving
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
Well-nourished skin
Support from the whole plate
Regular meals with enough protein, plants and fats support overall nourishment. Think consistency, not one miracle ingredient.
Notice: consistency + hydration
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
5 min
Cook
10 min
Total
15 min
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The ingredient amounts update automatically.
Equipment
Saucepan
Time saver
Measure everything before you start so this quick recipe moves without pauses.
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 7 steps complete
Next: Heat 1 tsp of olive oil in…
- 01
Heat 1 tsp of olive oil in…
Heat 1 tsp of olive oil in a medium saucepan over medium heat for 1 minute.
Allow: 1 minute
Tap card to mark done - 02
Add 0
Add 0.5 tsp ground cumin, 0.5 tsp ground turmeric, and 0.5 tsp ground ginger to the oil and stir for 30 seconds until fragrant.
Look for: fragrant
Tap card to mark done - 03
Pour in 0
Pour in 0.5 cup of vegetable stock, 0.75 cup of canned chickpeas, 1 cup of frozen mixed vegetables, and 0.5 cup of cooked brown rice.
Tap card to mark done - 04
Bring the liquid to a gentle simmer…
Bring the liquid to a gentle simmer over medium heat for about 5 to 7 minutes until the vegetables are tender and warm throughout.
Look for: the vegetables are tender and warm throughout
Tap card to mark done - 05
Remove the pan from heat and let…
Remove the pan from heat and let cool for 2 minutes to prevent curdling.
Allow: 2 minutes
Tap card to mark done - 06
Gently fold in 0
Gently fold in 0.5 cup of non-fat Greek yogurt until smooth and creamy.
Look for: smooth and creamy
Tap card to mark done - 07
Transfer to a warm serving bowl and…
Transfer to a warm serving bowl and serve immediately.
Ready when: everything is assembled and ready to enjoy
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