Warm Lentil and Brown Rice Stew
A comforting, easy-to-digest vegetarian stew made with brown lentils, whole grain rice, and mixed vegetables simmered in a mild spice broth. Free from onions and garlic to remain gentle on digestion while providing plant protein and fiber.
Prep
10 min
Cook
33 min
Total
46 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
10 min
Cook
33 min
Total
46 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Saucepan · Colander · Knife and cutting board
Time saver
Prep the vegetables and measure pantry ingredients earlier in the day to shorten cook time.
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 10 steps complete
Next: Measure 0
- 01
Measure 0
Measure 0.25 cup brown lentils and 0.25 cup brown rice, then rinse them thoroughly in a fine-mesh strainer under cool tap water for 15 seconds.
Tap card to mark done - 02
Place a medium saucepan on the stove…
Place a medium saucepan on the stove over medium heat and add 1 tbsp extra-virgin olive oil.
Tap card to mark done - 03
Add 0
Add 0.5 tsp ground cumin and 0.5 tsp ground turmeric to the oil and stir continuously with a wooden spoon for 30 seconds until fragrant.
Look for: fragrant
Tap card to mark done - 04
Pour 1
Pour 1.5 cups vegetable stock into the saucepan, then stir in the rinsed lentils and brown rice.
Tap card to mark done - 05
Increase heat to high and bring the…
Increase heat to high and bring the liquid to a rolling boil.
Tap card to mark done - 06
Reduce heat to low
Reduce heat to low, cover the saucepan with a tight-fitting lid, and simmer gently for 25 minutes without lifting the lid.
Allow: 25 minutes
Tap card to mark done - 07
Remove the lid and stir in 1…
Remove the lid and stir in 1 cup frozen mixed vegetable.
Tap card to mark done - 08
Cover again and cook over low heat…
Cover again and cook over low heat for an additional 8 minutes, until the rice and lentils are tender and the vegetables are fully heated through.
Look for: the rice and lentils are tender and the vegetables are fully heated through
Tap card to mark done - 09
Turn off the heat and let the…
Turn off the heat and let the stew rest covered for 3 minutes to allow the flavors to combine.
Allow: 3 minutes
Tap card to mark done - 10
Ladle the hot stew into a soup…
Ladle the hot stew into a soup bowl and serve immediately. Store any leftovers in an airtight container in the refrigerator for up to 4 days.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done
Made this recipe?
Leave a quick rating or a cooking tip for the next woman.
Your symptoms change. Your plan should too.
One good meal is a start. Your whole week is better.
Tell Lila what you like, what you avoid and which symptoms are loud today. She’ll turn that context into meals, targets and small adjustments that fit real life.