When I find new recipes for eggplant and lentils to try, it’s always fun. I also enjoy making my own up or combining them. Sometimes it works… and sometimes it’s a learning experience.
This dish is one that went so well I thought I’d share. (You’re welcome) Just a heads up, when I made this eggplant and lentils, I had a lot of leftovers, so this is great to feed a small village but if you’re not feed a small village, you’ll have amazing leftovers and even some healthy meal prep meals.
I used red/yellow lentils, but honestly—use what you have on hand. That’s usually how the best recipes are born.
Ingredients
- 1 eggplant
- 1–2 cups cooked lentils
- 1 cup veggie broth
- ½–1 cup plain Greek yogurt
- 1 tomato
- 2–3 garlic cloves
- 1–2 tablespoons coconut oil
Seasonings (to taste):
- Turmeric
- Curry powder
- Red pepper flakes
- Cumin powder
- Salt & black pepper
Directions
1. Cook the lentils:
Wash well, then add twice the amount of water along with a cinnamon stick, sage, and bay leaf. Cook for 20–30 minutes.
2. Prep the eggplant:
Cut into cubes, sprinkle with salt and turmeric, and set aside while lentils cook.
3. Sauté:
Once lentils are done, set them aside. In the same pan, heat coconut oil and sauté garlic and eggplant (no need to rinse—those spices add flavor!).
4. Make it creamy:
Mix veggie broth with Greek yogurt.
5. Bring it together:
When eggplant is almost tender, add chopped tomato, lentils, yogurt mixture, and seasonings. Cook just a few more minutes until everything is warmed through.
6. Serve:
Serve over rice for a complete, cozy, nourishing meal.
Nutrition Highlights (Why Your Body Will Love This)
This dish is simple, but it’s packed with nutrients that support energy, digestion, and hormone balance:
- Plant Protein Power: Lentils provide protein to support muscle, metabolism, and stable blood sugar
- High Fiber: Helps digestion, gut health, and reduces bloating
- Healthy Fats: Coconut oil supports energy and satiety
- Calcium & Protein Boost: Greek yogurt adds creaminess plus bone-supporting nutrients
- Antioxidants: Eggplant and spices help reduce inflammation
Why This Recipe Supports Menopause Wellness
If you’re navigating menopause, this meal quietly checks a lot of boxes:
🌿 Supports Hormone Balance
- Lentils help stabilize blood sugar, which is key for reducing mood swings and energy crashes
- Spices like turmeric and cumin support overall hormonal health
🔥 Helps Reduce Inflammation
- Turmeric and garlic are powerful anti-inflammatory foods that may help with joint pain and overall discomfort
🧠 Supports Mood & Energy
- Balanced protein + carbs help prevent that “crash and burn” feeling
- Iron and B vitamins in lentils support energy levels
💪 Supports Bone Health
- Greek yogurt provides calcium and protein—important for maintaining bone density during menopause
🌸 Gut Health = Hormone Health
- Fiber-rich lentils feed good gut bacteria, which plays a role in hormone regulation
Easy Variations
Make it your own depending on what you have:
- Add spinach or kale for extra minerals
- Toss in chickpeas for even more protein
- Use dairy-free yogurt if needed
- Top with fresh herbs like parsley or cilantro
- Add a squeeze of lemon for brightness
Final Thoughts
This is one of those meals that feels like comfort food but loves you back. It’s simple, flexible, and full of ingredients that support your body—especially during seasons like menopause when nourishment matters even more.
And honestly… it tastes even better the next day.
