One-Pot Quorn and Red Lentil Dahl with Spinach
A comforting, gut-friendly one-pot curry packed with high-protein Quorn, tender red lentils, and vibrant baby spinach.
Prep
10 min
Cook
23 min
Total
33 min
Makes
1 serving
Created together. Shared with you.
Made by Sarah + Lila
Sarah 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
Comfortably 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
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
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
10 min
Cook
23 min
Total
33 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Saucepan
Time saver
Batch Cooking: Double or triple this recipe easily. Store in airtight containers in the refrigerator for up to 4 days or freeze for up to 1 month.
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 7 steps complete
Next: Heat 0
- 01
Heat 0
Heat 0.5 tbsp olive oil in a large saucepan over medium heat for 1 minute.
Allow: 1 minute
Tap card to mark done - 02
Add 2 garlic cloves and 1 tsp…
Add 2 garlic cloves and 1 tsp ginger root, sauteng for 1 minute until fragrant.
Look for: fragrant
Tap card to mark done - 03
Stir in 0
Stir in 0.5 tsp ground turmeric and 0.5 tsp ground cumin for 30 seconds to bloom the spices.
Tap card to mark done - 04
Add 45g red lentils
Add 45g red lentils, 120g quorn pieces, 120g diced tomato, and 1 cup vegetable broth. Bring to a gentle boil.
Tap card to mark done - 05
Reduce heat to medium-low
Reduce heat to medium-low, cover with a lid, and simmer for 18 to 20 minutes until the lentils are tender and soft.
Look for: the lentils are tender and soft
Tap card to mark done - 06
Stir in 60ml light coconut milk and…
Stir in 60ml light coconut milk and 60g baby spinach, cooking for 2 minutes until the spinach is fully wilted and hot throughout.
Look for: the spinach is fully wilted and hot throughout
Tap card to mark done - 07
Remove from heat
Remove from heat, let cool slightly, and divide into meal prep containers for storage or serve warm immediately.
Ready when: everything is assembled and ready to enjoy
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