Crispy Plant Nugget Edamame Spinach Bowl
A rapid 15-minute high-protein grain-free bowl loaded with crispy plant-based nuggets, warm chickpeas, edamame, and spinach.
Prep
5 min
Cook
10 min
Total
15 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 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
Everyday 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
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
Clearer, simpler choices
Let the recipe do the thinking
Clear steps and a complete plate mean fewer decisions when focus is in short supply—and a more substantial meal once you are done.
Notice: focus + energy later
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
5 min
Cook
10 min
Total
15 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Large skillet
Time saver
Measure everything before you start so this quick recipe moves without pauses.
Do these three things first
- 1Preheat your air fryer to 400°F (200°C) or set a non-stick skillet over medium-…
- 2Set out all ingredients before cooking
- 3Measure the pantry ingredients before heating the pan
Ingredients
Gather as you go
Ingredients
Cook along
Instructions
0 of 7 steps complete
Next: Preheat your air fryer to 400°F (200°C)…
- 01
Preheat your air fryer to 400°F (200°C)…
Preheat your air fryer to 400°F (200°C) or set a non-stick skillet over medium-high heat on the stove.
Tap card to mark done - 02
Place the impossible nuggets in the air…
Place the impossible nuggets in the air fryer basket and cook for 8 to 10 minutes until golden brown and crispy, or pan-fry in a dry skillet for 8 minutes, flipping halfway through.
Look for: golden brown and crispy, or pan-fry in a dry skillet for 8 minutes, flipping halfway through
Tap card to mark done - 03
Heat the olive oil in a pan…
While the nuggets cook, heat the olive oil in a pan over medium heat.
Tap card to mark done - 04
Add the thawed spinach
Add the thawed spinach, rinsed chickpeas, and edamame to the pan, cooking for 3 to 4 minutes until warm and fragrant.
Look for: warm and fragrant
Tap card to mark done - 05
Remove the pan from heat and stir…
Remove the pan from heat and stir in the nutritional yeast and hemp seeds until evenly distributed.
Look for: evenly distributed
Tap card to mark done - 06
Transfer the warm chickpea and spinach mix…
Transfer the warm chickpea and spinach mix to a serving bowl and top with the hot crispy nuggets.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 07
Serve immediately
Serve immediately, or cool completely before sealing in a airtight container for up to 3 days in the refrigerator.
Ready when: everything is assembled and ready to enjoy
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