Soothing Turmeric Red Lentil Kitchari
A warm, comforting one-pot kitchari simmered in savory vegetable stock with warming spices and fresh spinach. Gentle on digestion and ideal for meal prep.
Prep
5 min
Cook
20 min
Total
25 min
Makes
2 servings
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 HealthDigestive 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
5 min
Cook
20 min
Total
25 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Saucepan
Time saver
Reheating Secret: Kitchari thickens as it cools in the fridge. Adding a splash of hot water or stock before microwaving restores its smooth, porridge-like consistency.
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 9 steps complete
Next: Place a medium saucepan over medium heat…
- 01
Place a medium saucepan over medium heat…
Place a medium saucepan over medium heat at 350°F (175°C) and add olive oil.
Tap card to mark done - 02
Add ground turmeric
Add ground turmeric, ground cumin, and ground ginger to the warmed oil, stirring constantly for 30 seconds until fragrant to bloom the spices.
Look for: fragrant to bloom the spices
Tap card to mark done - 03
Add dry red lentils and basmati rice…
Add dry red lentils and basmati rice to the pot, stirring well to coat the grains and lentils in the spiced oil for 1 minute.
Allow: 1 minute
Tap card to mark done - 04
Pour in the vegetable stock and stir…
Pour in the vegetable stock and stir thoroughly, scraping up any spices stuck to the bottom of the pan.
Tap card to mark done - 05
Bring the mixture to a full boil…
Bring the mixture to a full boil over medium-high heat, then reduce the heat to low, cover the pot with a tight-fitting lid, and simmer gently for 18 to 20 minutes until the lentils and rice are tender and have absorbed most of the liquid.
Look for: the lentils and rice are tender and have absorbed most of the liquid
Tap card to mark done - 06
Remove the lid
Remove the lid, stir in the fresh spinach, and replace the lid for 2 minutes off the heat so the spinach wilts completely from residual steam.
Allow: 2 minutes
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Stir gently to combine the wilted spinach…
Stir gently to combine the wilted spinach into the warm kitchari until creamy and porridge-like.
Look for: creamy and porridge-like
Tap card to mark done - 08
Divide the kitchari evenly between 2 microwave-safe…
Divide the kitchari evenly between 2 microwave-safe meal prep containers and allow to cool completely at room temperature for 20 minutes before sealing and refrigerating.
Allow: 20 minutes
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To reheat at work
To reheat at work, splash 1 to 2 tablespoons of water over 1 container, cover loosely with a lid or paper towel, and microwave on high for 2 to 3 minutes, stirring halfway through until steaming hot throughout.
Look for: steaming hot throughout
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