Mediterranean Lentil and Avocado Power Bowl
A flavorful batch-cook bowl packed with tender brown lentils, crunchy cucumbers, creamy avocado, and toasted walnuts, tossed in extra virgin olive oil. Perfect for easy weekday lunches or dinners.
Prep
15 min
Cook
25 min
Total
40 min
Makes
4 servings
Created together. Shared with you.
Made by Karen + Lila
Karen 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
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
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
A steadier afternoon
Give your day a solid food foundation
Being properly fed cannot solve a hard day, but a substantial meal can remove hunger and an energy dip from the list of things you are juggling.
Notice: mood + energy later
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
15 min
Cook
25 min
Total
40 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Saucepan · Whisk · Mixing bowl · Knife and cutting board
Time saver
Store in airtight glass containers in the fridge for up to 4 days.
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 5 steps complete
Next: Prepare the lentil base
- 01
Prepare the lentil base
Prepare the lentil base: In a medium saucepan, combine 1 cup (190g) dry brown lentils with 3 cups (710ml) water. Bring to a boil over high heat, then lower heat to medium-low, cover, and simmer for 20 to 25 minutes until lentils are tender but not mushy. Drain any excess liquid and let cool completely.
Look for: lentils are tender but not mushy
Tap card to mark done - 02
Mix the dressing
Mix the dressing: In a small bowl, whisk together 2 tbsp extra virgin olive oil, 2 tbsp fresh lemon juice, 1 tsp dried oregano, 1/4 tsp salt, and 1/4 tsp black pepper until fully emulsified.
Look for: fully emulsified
Tap card to mark done - 03
Combine the bowl elements
Combine the bowl elements: In a large mixing bowl, fold together the cooled lentils, 1 medium chopped cucumber, 1 cup halved cherry tomatoes, 1/4 cup diced red onion, 1/4 cup crumbled feta cheese, and 1/4 cup chopped toasted walnuts.
Tap card to mark done - 04
Dress and portion
Dress and portion: Pour the lemon-herb dressing over the lentil mixture and toss gently until well coated. Divide into 4 meal-prep containers.
Look for: well coated
Tap card to mark done - 05
Final serving step
Final serving step: Cover and store in the refrigerator for up to 4 days. Right before serving, slice 1/4 of a fresh avocado over each individual bowl.
Tap card to mark done
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