Spinach Chana Dal with Brown Rice
Comforting yellow split chickpea stew simmered with tender spinach and warm Indian spices, served over earthy brown rice. Rich in plant protein and fiber to keep you energized.
Prep
10 min
Cook
35 min
Total
45 min
Makes
1 serving
Created together. Shared with you.
Made by Dibu + Lila
Dibu 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
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
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
35 min
Total
45 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Large skillet · Saucepan
Time saver
Make a double batch of brown rice ahead of time to make assembling weeknight or weekday lunches even faster.
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 0
- 01
Measure 0
Measure 0.25 cup of brown rice and rinse thoroughly under cool water until clear. Combine in a small pot with 0.5 cups of water, bring to a boil over medium-high heat, then lower heat to low, cover, and simmer undisturbed for 30 to 35 minutes until tender.
Look for: clear
Tap card to mark done - 02
Add 0
In a medium saucepan, add 0.25 cup of chana dal and 0.75 cups of water. Bring to a boil, then cover and simmer over medium-low heat for 25 to 30 minutes until the lentils are soft and easily mashed between your fingers.
Look for: the lentils are soft and easily mashed between your fingers
Tap card to mark done - 03
Heat 1 tsp of olive oil in…
Heat 1 tsp of olive oil in a skillet over medium heat. Add 0.25 pcs of chopped yellow onion and sauté for 4 to 5 minutes until soft and translucent.
Look for: soft and translucent
Tap card to mark done - 04
Add 1 pcs of minced garlic clove
Add 1 pcs of minced garlic clove, 0.25 tsp of ground turmeric, 0.25 tsp of ground cumin, 0.25 tsp of ground coriander, and 0.25 tsp of salt. Stir constantly for 1 minute until fragrant.
Look for: fragrant
Tap card to mark done - 05
Stir the cooked chana dal (along with…
Stir the cooked chana dal (along with its liquid) into the spice mixture. Add 1 cup of chopped fresh spinach and stir continuously over medium heat for 2 to 3 minutes until the spinach wilts completely.
Look for: the spinach wilts completely
Tap card to mark done - 06
Remove from heat and pour 0
Remove from heat and pour 0.5 tbsp of fresh lemon juice over the dal, stirring well to combine.
Tap card to mark done - 07
Scoop the cooked brown rice into a…
Scoop the cooked brown rice into a bowl, ladle the hot spinach chana dal over top, and serve immediately.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 08
Store leftovers in an airtight container in…
Store leftovers in an airtight container in the refrigerator for up to 4 days.
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