Recipe description
July 28, 2026
Menopause Support Chickpea Walnut Meal Prep Bowl
Fiber-rich, menopause-friendly chickpea walnut meal prep bowl for steady digestion.
High Fiber
Meal Prep Friendly
Easy Recipe
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.
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Alignment with Your Personal Profile
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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 and vegetables.
- Includes polyphenol-rich ingredients like walnuts, herbs, and olive oil.
- Balanced protein, fats, and complex carbs suitable for meal prep.
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
1
cup
Oil, olive
1
tablespoon
Lemon juice
1
teaspoon
Fresh herbs
1
tablespoon
Salt
0.5
teaspoon
Black pepper
0.25
teaspoon
Instructions
1
Rinse and drain chickpeas thoroughly.
2
Chop mixed vegetables into bite-sized pieces.
3
Toast walnuts lightly in a dry pan until fragrant, then chop roughly.
4
In a large bowl, combine chickpeas, mixed vegetables, and toasted walnuts.
5
Drizzle with olive oil and lemon juice, then season with salt and black pepper.
6
Toss gently to combine, then garnish with fresh herbs before serving.
More Recipes For Your Gut
Nutrition
390 kcal
Calories
10 g
Protein
32 g
Carbohydrates
8 g
Fiber
3 g
Sugar
9 g
Fat
1 g
Saturated fat
0.6 g
Salt
FAQ
Is this bowl suitable for menopause-related energy and digestion needs?
Yes—it's high in fiber and plant protein, which can support steady energy and digestion. It is not a medical treatment.
Can I meal-prep this in advance?
Yes—store in airtight containers for 3–4 days; keep the dressing separate if possible.
What substitutions work if I have allergies or dietary preferences?
Swap walnuts for seeds (e.g., pumpkin seeds); use lentils instead of chickpeas; the dressing can be olive oil and lemon; omit walnuts if you have a nut allergy.
How should I store and reheat leftovers?
Refrigerate leftovers; reheat gently or enjoy cold; the dressing may separate.
How can I increase fiber or protein?
Add more chickpeas or seeds; mix in quinoa or extra vegetables to boost fiber and protein.
Are there gluten-free options?
Yes—the ingredients are gluten-free; watch for cross-contamination in shared facilities.
What makes it gut-friendly?
A diverse mix of fiber and polyphenols from walnuts and vegetables supports a healthy gut microbiome.
Are there any dietary considerations I should be aware of?
Contains legumes; check for nut allergies; suitable for vegan and dairy-free diets.
How can I adjust the flavor to taste?
Use fresh herbs and more or less lemon juice; adjust salt and pepper to taste.
How should I serve this?
As a lunch or dinner bowl, with extra greens if desired; garnish with fresh herbs.
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