Recipe description
July 30, 2026
Menopause Support Chickpea Walnut Dinner Plate
Fiber-rich, gut-friendly dinner plate to support balanced menopause nutrition.
High Fiber
Plant Based
Whole Food
82%
General Gut Health Match
This score is based on all ingredients included in the food recipe and provides a match score for the general population which is not personalized to your personal profile or gut microbiome test.
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Overall
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We found the following allergens in the recipe ingredients: tree_nut, sulfites
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Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber from legumes, vegetables, and whole grains.
- Includes polyphenol-rich walnuts and olive oil for plant-based fats.
- Balanced plate with protein, complex carbs, and diverse plant foods.
Gut Health Score
How these gut-support scores are calculated
These scores are estimated from the recipe’s ingredients, nutritional profile, and gut-health relevance. They are intended as practical guidance, not as medical advice.
Fiber support
Looks at fiber-rich ingredients such as legumes, vegetables, fruit, whole grains, nuts, and seeds.
Polyphenol support
Reflects ingredients such as berries, herbs, spices, cocoa, olive oil, colorful vegetables, and other plant foods.
Diversity support
Considers the variety of plant-based ingredients used in the recipe.
Inflammation-balance support
Considers the balance between whole-food ingredients, healthy fats, added sugars, refined carbohydrates, and highly processed components.
Fermentation support
Reflects fermented ingredients or ingredients that may support microbial fermentation, such as prebiotic fibers.
Blood-sugar balance support
Considers fiber, protein, fat quality, added sugars, and the type of carbohydrates in the recipe.
Ingredients
Chickpea
2
cup
Nut, walnut
1
tablespoon
Mixed vegetables
2
cup
Rice, whole grain
1
cup
Oil, olive
2
teaspoon
Garlic
2
clove
Lemon juice
1
teaspoon
Parsley
1
tablespoon
Salt
0.5
teaspoon
Black pepper
0.25
teaspoon
Instructions
1
Rinse and drain the chickpeas. If using canned, rinse well to remove excess sodium.
2
Cook the whole grain rice according to package instructions and set aside to cool slightly.
3
Chop mixed vegetables (such as zucchini, bell peppers, and carrots) into bite-sized pieces.
4
In a large skillet, heat olive oil over medium heat. Add minced garlic and sauté for 1 minute until fragrant.
5
Add the chopped mixed vegetables to the skillet and cook for 5-7 minutes until tender-crisp.
6
Stir in the chickpeas and cook for another 3-4 minutes to heat through.
7
Add lemon juice, salt, and black pepper. Toss to combine and remove from heat.
8
Plate the cooked rice, top with the chickpea and vegetable mixture, and sprinkle with chopped fresh parsley and walnuts.
More Recipes For Your Gut
Nutrition
560 kcal
Calories
22 g
Protein
53 g
Carbohydrates
14 g
Fiber
6 g
Sugar
22 g
Fat
2 g
Saturated fat
0.7 g
Salt
FAQ
Is this plate vegan-friendly?
Yes—it's plant-based with chickpeas, walnuts, vegetables, and whole grains; no animal products.
Is it gluten-free, or how can I make it gluten-free?
It's gluten-free as written. If needed, use certified gluten-free ingredients and check processed foods for gluten.
Can I use canned chickpeas, and should I rinse them?
Yes. Rinse well to reduce sodium and adjust texture.
How can I boost protein or fiber?
Add more chickpeas or use extra whole grains; optional seeds like chia or flax can add fiber.
What menopause-focused benefits does this plate offer?
It provides fiber, plant-based protein, polyphenols from walnuts, and healthy fats to support fullness and a microbiome-friendly eating pattern.
How should I store leftovers and reheat?
Cool promptly, refrigerate for 3–4 days, and reheat gently until steaming hot.
Can I prep parts of it ahead?
Yes—cook the rice and chop vegetables ahead, then assemble and reheat at mealtime.
How should I plate it for a balanced meal?
Base with rice, top with the chickpea–vegetable mix, and finish with parsley and walnuts.
What if I have a walnut or tree-nut allergy?
Omit walnuts and substitute with seeds such as sunflower or pumpkin seeds.
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