Garlic Lemon Squid with Kale, Red Pepper, and Chickpeas
Tender whole squid quick-seared with garlic and lemon, served over warm kale, sweet red pepper, and fiber-rich chickpeas. A vibrant, protein-packed skillet dinner ready in just 13 minutes.
Prep
5 min
Cook
8 min
Total
13 min
Makes
1 serving
Created together. Shared with you.
Made by Becky + Lila
Becky 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 HealthSteadier 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
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
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
8 min
Total
13 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Large skillet
Time saver
Prep ahead: Use canned, drained chickpeas and pre-washed kale to keep prep time under 5 minutes.
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: Pat 150g whole squid thoroughly dry with…
- 01
Pat 150g whole squid thoroughly dry with…
Pat 150g whole squid thoroughly dry with paper towels to ensure a crisp sear.
Tap card to mark done - 02
Heat 1 tbsp (15ml) extra virgin olive…
Heat 1 tbsp (15ml) extra virgin olive oil in a large skillet or non-stick frying pan over medium-high heat until shimmered, about 1 minute.
Look for: shimmered
Tap card to mark done - 03
Add 0
Add 0.5 sliced red bell pepper and 2 minced garlic cloves to the pan, cooking for 2 minutes until fragrant and slightly softened.
Look for: fragrant and slightly softened
Tap card to mark done - 04
Stir in 0
Stir in 0.5 cup (80g) rinsed chickpeas and 2 cups (40g) torn kale leaves, cooking for 2 to 3 minutes until the kale is wilted and tender.
Look for: the kale is wilted and tender
Tap card to mark done - 05
Season the vegetables with a pinch of…
Season the vegetables with a pinch of salt and black pepper, then transfer them to a serving plate, leaving the pan hot.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 06
Increase pan heat to high
Increase pan heat to high, add the whole squid, and cook undisturbed for 1 minute until lightly browned.
Look for: lightly browned
Tap card to mark done - 07
Flip the squid and cook for 1…
Flip the squid and cook for 1 additional minute until opaque throughout—do not overcook or squid will become rubbery.
Look for: opaque throughout—do not overcook or squid will become rubbery
Tap card to mark done - 08
Squeeze the juice of 0
Squeeze the juice of 0.5 fresh lemon directly over the squid in the pan, then immediately transfer the squid onto the bed of warm kale and chickpeas to serve.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done
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