Mediterranean Lentil and Edamame Power Bowl
A vibrant high-protein lunch bowl packed with lentils, edamame, and creamy feta. Tossed with crisp cucumber and herbs for a refreshing, satisfying meal.
Prep
15 min
Cook
0 min
Total
15 min
Makes
1 serving
Created together. Shared with you.
Made by Carly + Lila
Carly 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
Evening comfort
Head toward bedtime properly fed
A satisfying evening meal can make the night feel simpler. Notice whether the portion and timing fit comfortably into your sleep routine.
Notice: timing + overnight comfort
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
A better-fueled day
Make regular eating and hydration easier
Use this meal as an easy anchor for regular food and a glass of water—two simple things that can get lost on a busy day.
Notice: timing + hydration
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
15 min
Cook
0 min
Total
15 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Colander · Mixing bowl
Time saver
Measure everything before you start so this quick recipe moves without pauses.
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 6 steps complete
Next: Combine cooked brown lentils
- 01
Combine cooked brown lentils
Combine cooked brown lentils, thawed shelled edamame, diced cucumber, and halved cherry tomatoes in a medium mixing bowl.
Tap card to mark done - 02
Add pumpkin seeds
Add pumpkin seeds, crumbled feta cheese, and chopped fresh parsley to the bowl.
Tap card to mark done - 03
Drizzle extra-virgin olive oil and fresh lemon…
Drizzle extra-virgin olive oil and fresh lemon juice evenly over the ingredients.
Tap card to mark done - 04
Season with ground cumin
Season with ground cumin, salt, and black pepper.
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Toss gently with a spoon until all…
Toss gently with a spoon until all ingredients are combined and coated in dressing.
Look for: all ingredients are combined and coated in dressing
Tap card to mark done - 06
Transfer to a serving bowl to enjoy…
Transfer to a serving bowl to enjoy immediately, or pack into an airtight container and chill in the refrigerator for up to 3 days.
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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.