Recipe description
October 6, 2026
Menopause Support Chickpea Walnut Lunch Bowl
A fiber-rich chickpea and walnut bowl for nourishing, balanced everyday eating
High Fiber
Legume Rich
Healthy Fats
88%
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.
Your Microbiome Match
Connect your microbiome test results to see how this recipe matches your personal gut profile.
—
Microbiome match
Log in or add a microbiome test to unlock your personal recipe match based on your gut microbiome results.
Unlock your personal microbiome match
Log in or create an account to connect your test results and personalize recipe recommendations.
Alignment with Your Personal Profile
Create a free account to see how well this recipe aligns with your diets, allergies, intolerances and selected health topics.
--
Overall
Create a profile to see how this recipe matches your dietary preferences.
You indicated the following dietary preferences:
This recipe supports the following dietary preferences:
Create a profile to see how this recipe matches your selected allergies.
You indicated the following allergies:
We found the following allergens in the recipe ingredients: tree_nut, sulfites, milk
Create a profile to see how this recipe matches your selected intolerances.
You indicated the following intolerances:
We found the following intolerances in the recipe ingredients: histamine, lactose
Create a profile to see how well the recipe aligns with selected gut-related topics such as IBS, bloating or reflux.
You indicated the following gastrointestinal conditions:
Ingredients in this recipe may be relevant to the following gastrointestinal conditions:
Create a profile to see how well the recipe aligns with your selected health objectives.
You indicated the following health objectives:
Ingredients in this recipe may be relevant to the following health objectives:
Unlock your personal recipe match
Create a free account and complete a short profile to replace these placeholders with your personal recipe scores.
✓ Save diets and preferences
✓ Check allergies and intolerances
✓ Match recipes to gut goals
✓ Save better recipe recommendations
Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber from chickpeas, vegetables, walnuts, and herbs.
- Includes colorful plant foods, olive oil, walnuts, and spices for polyphenol variety.
- Balanced with plant protein, healthy fats, vegetables, and slow-digesting carbohydrates.
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
1.5
cup
Walnuts
0.5
cup
Spinach
2
tablespoon
Cucumber
1
piece
Tomato, cherry
1
cup
Oil, olive
2
tablespoon
Lemon juice
2
teaspoon
Onion, red
0.5
piece
Feta cheese
0.5
cup
Parsley
2
tablespoon
Seed, cumin
0.5
tablespoon
Salt
0.5
teaspoon
Black pepper
0.25
teaspoon
Instructions
1
Drain and rinse the chickpeas, then pat them dry.
2
Toast the walnuts in a dry pan over medium heat for 3-4 minutes until fragrant, then roughly chop.
3
Halve the cherry tomatoes, dice the cucumber, and thinly slice the red onion.
4
Whisk together the olive oil, lemon juice, ground cumin, salt, and black pepper in a small bowl.
5
Combine the chickpeas, tomatoes, cucumber, red onion, and spinach in a large bowl.
6
Pour the dressing over the salad and toss gently to coat.
7
Crumble the feta cheese over the bowl and scatter with toasted walnuts and chopped parsley.
8
Divide between two bowls and serve immediately.
More Recipes For Your Gut
Nutrition
660 kcal
Calories
23 g
Protein
53 g
Carbohydrates
14 g
Fiber
8 g
Sugar
41 g
Fat
8 g
Saturated fat
2.1 g
Salt
FAQ
How many servings does this chickpea walnut bowl make?
The recipe makes two servings.
Can I use canned chickpeas?
Yes. Drain and rinse canned chickpeas well, then pat them dry before using.
Can I use dried chickpeas instead?
Yes. Cook them until tender, drain them thoroughly, and allow them to cool before adding them.
Is this recipe vegan?
Not as written, because it contains feta. Use a suitable dairy-free alternative or omit the feta for a vegan version.
Can I make this bowl gluten-free?
Yes. The listed ingredients are naturally gluten-free, but check packaged ingredients for possible cross-contamination.
What can I use instead of walnuts?
Try toasted almonds, pumpkin seeds, or sunflower seeds, depending on your dietary needs and allergies.
How long can I store the salad?
Store it in a covered container in the refrigerator and eat it within one to two days for the best texture.
Can I prepare it ahead of time?
Yes. Prepare the ingredients and dressing separately, then combine them shortly before serving.
Does this recipe specifically treat menopause symptoms?
No. It is a nourishing plant-forward meal that can fit into a varied eating pattern during menopause, but it is not a treatment.
Your Gut Has a Story. Read It — Then Fix Potential Problems
Full microbiome sequencing + Gut Health Index. Metabolic pathways, diversity, keystone species. Personalized plans available (diet, supplements, diary, recipes). EU lab + Maastricht University spin-off + GDPR-safe.