Warming Golden Lentil and Chickpea Grain Bowl
A comforting, 20-minute vegetarian dinner bowl combining tender red lentils, chickpeas, and brown rice simmered with warm spices and swirled with cool non-fat Greek yogurt.
Prep
5 min
Cook
15 min
Total
20 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
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
5 min
Cook
15 min
Total
20 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Saucepan
Time saver
For meal prep, cook a double batch of the lentil and veggie mix ahead of time and assemble with quick-heat rice when ready to eat.
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: Combine the red lentils
- 01
Combine the red lentils
In a small saucepan over medium heat, combine the red lentils, drained chickpeas, vegetable stock, ground turmeric, and ground cumin.
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Bring the liquid to a simmer
Bring the liquid to a simmer, then reduce heat to medium-low, cover with a lid, and cook for 12 to 15 minutes until the lentils are tender and soft.
Look for: the lentils are tender and soft
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Add the frozen mixed vegetables to the…
Add the frozen mixed vegetables to the saucepan during the last 4 minutes of simmering, stirring gently until heated through.
Look for: heated through
Tap card to mark done - 04
Heat the microwave brown rice according to…
While the lentils simmer, heat the microwave brown rice according to package directions, typically 90 seconds on high.
Tap card to mark done - 05
Spoon the warm brown rice into a…
Spoon the warm brown rice into a serving bowl and top with the hot lentil, chickpea, and vegetable mixture.
Ready when: everything is assembled and ready to enjoy
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Finish by swirling non-fat Greek yogurt over…
Finish by swirling non-fat Greek yogurt over the top before serving warm.
Ready when: everything is assembled and ready to enjoy
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Store any leftovers in an airtight container…
Store any leftovers in an airtight container in the refrigerator for up to 3 days.
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