Comforting Golden Lentil and Brown Rice Bowl
A soothing, protein-rich stew of red lentils and tender brown rice stirred with warming turmeric, cumin, and cool Greek yogurt. High in plant protein and gentle on digestion.
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
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
5 min
Cook
15 min
Total
20 min
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Equipment
Saucepan
Time saver
Prepare double batch of the red lentils ahead of time for even faster assemble-and-heat weeknight meals.
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
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Ingredients
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Instructions
0 of 7 steps complete
Next: Combine 0
- 01
Combine 0
In a small saucepan, combine 0.33 cup red lentil, 0.5 tsp ground turmeric, 0.5 tsp ground cumin, 0.25 tsp ground ginger, and 1 cup vegetable stock over medium-high heat.
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Bring the liquid to a rolling boil
Bring the liquid to a rolling boil, then turn the heat down to low, cover the pan with a tight lid, and simmer gently for 10 minutes until the lentils begin to soften.
Look for: the lentils begin to soften
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Add 0
Add 0.5 cup frozen mixed vegetable to the saucepan, stir well, cover, and continue simmering on low heat for 5 minutes until the vegetables are tender.
Look for: the vegetables are tender
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Heat 0
Heat 0.5 cup brown rice according to microwave package instructions (about 90 seconds at high power).
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Stir the warm brown rice directly into…
Stir the warm brown rice directly into the lentil mixture until combined.
Look for: combined
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Remove the saucepan from heat and allow…
Remove the saucepan from heat and allow it to cool for 2 minutes.
Allow: 2 minutes
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Spoon the warm lentil stew into a…
Spoon the warm lentil stew into a bowl and swirl in 0.5 cup non-fat greek yogurt right before serving.
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