Whole wheat couscous (dry): 40 g (1/4 cup), Green lentils (dry): 60 g (1/3 cup), Carrots: 100 g (diced), Brussels sprouts: 100 g (halved), Red onion: 50 g (diced), Garlic: 6 g (minced), Water: 300 ml (1 1/4 cups), Olive oil: 10 ml (2 tsp), Lemon juice: 5 ml (1 tsp), Cumin: 2 g (1 tsp), Coriander: 2 g (1 tsp), Cinnamon: 1 g (1/2 tsp), Parsley: 10 g (chopped), Almonds (sliced): 15 g (1 tbsp), Salt and black pepper: to taste
1. Preheat oven to 180°C (360°F). 2. Toss 100g diced carrots, 100g halved Brussels sprouts, and 50g diced red onion with 5ml olive oil, 1g cumin, 1g coriander, a pinch salt and black pepper. 3. Spread vegetables on a baking sheet and roast for 25 minutes until tender and caramelised. 4. Meanwhile, rinse 60g green lentils. In a saucepan, combine lentils with 240ml water. Bring to a boil, then simmer for 20-25 minutes until tender but not mushy. Drain any excess liquid. 5. In another saucepan, heat 5ml olive oil over medium heat. Add 6g minced garlic and saute for 30 seconds. 6. Add 1g cumin, 1g coriander, and 1g cinnamon. Cook for 30 seconds. 7. Add 40g dry couscous and stir to coat with spices. 8. Add 60ml water, bring to a boil, then remove from heat, cover, and let stand for 5 minutes. 9. Fluff couscous with a fork and stir in 5ml lemon juice. 10. In a large bowl, combine couscous, lentils, and roasted vegetables. 11. Serve garnished with 10g chopped parsley and 15g sliced almonds.
Couscous and Lentil Pilaf with Roasted Vegetables is a powerhouse of plant-based protein and fibre, perfect for supporting muscle maintenance and digestive health during menopause. Green lentils are rich in iron and folate, helping to combat fatigue and support red blood cell production. Whole wheat couscous and roasted root vegetables provide complex carbohydrates for steady energy, while Brussels sprouts and carrots deliver vitamin C, vitamin K, and antioxidants that help protect bone strength and immune function. Almonds add a satisfying crunch along with vitamin E and healthy fats, which are linked to heart and brain health. The aromatic blend of cumin, coriander, and cinnamon brings warmth and depth, and offers anti-inflammatory and blood sugar-balancing benefits. Finished with a splash of lemon juice and fresh parsley, this bowl is as vibrant and nourishing as it is comforting, an ideal choice for vitality and hormonal balance through menopause.
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