Recipe description
July 28, 2026
Menopause Support Chickpea Walnut Skillet
Menopause-supporting chickpea walnut skillet for gentle digestion and balance
High Fiber
Plant Based
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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We found the following intolerances in the recipe ingredients: histamine
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Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber from chickpeas, onions, and walnuts.
- Includes polyphenol-rich spices (paprika, cumin) and olive oil for antioxidants.
- Simple plant-based protein with quick prep for weekly gut-friendly meals.
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
cup
Nut, walnut
0.5
cup
Oil, olive
2
tablespoon
Garlic
2
clove
Onion
1
piece
Paprika powder
1
teaspoon
Seed, cumin
0.5
teaspoon
Salt
0.5
teaspoon
Black pepper
0.25
teaspoon
Lemon juice
1
tablespoon
Instructions
1
Heat olive oil in a skillet over medium heat.
2
Add chopped onion and minced garlic, sauté until softened, about 5 minutes.
3
Stir in chickpeas, walnuts, paprika, cumin, salt, and black pepper. Cook for 5-7 minutes, stirring occasionally.
4
Drizzle with lemon juice before serving.
More Recipes For Your Gut
Nutrition
470 kcal
Calories
13 g
Protein
33 g
Carbohydrates
9 g
Fiber
7 g
Sugar
34 g
Fat
4 g
Saturated fat
1.4 g
Salt
FAQ
What makes this skillet menopause-friendly?
It centers on plant-based protein, fiber, and polyphenols from chickpeas and walnuts to support digestion and gut diversity.
Is this recipe vegan/vegetarian?
Yes, it uses only plant-based ingredients.
How many servings does it yield?
2 servings. To serve 4, double the ingredients.
Can I adapt this if I have a nut allergy or don’t like chickpeas?
Yes. If you’re allergic to nuts, substitute walnuts with seeds (pumpkin or sunflower). If you don’t like chickpeas, try another legume; taste and texture will change.
How long does it take to cook?
About 15–20 minutes from start to finish.
Is the dish gluten-free?
Yes. The ingredients are gluten-free; check spice labels to confirm.
How should I store leftovers?
Refrigerate in an airtight container for up to 3 days; reheat gently before serving.
Can I adjust the flavour or spice level?
Yes. Tweak the paprika or cumin to taste, and add chili flakes or lemon juice as desired.
What can I serve it with?
Try quinoa, brown rice, or a green salad for a complete meal.
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