Spiced Beef and Vegetable Perimenopause Support Soup
A deeply comforting, medium-spiced beef soup loaded with tender vegetables and a rich tomato-beef broth. It is perfectly portioned for four, freezes beautifully, and provides a satisfying high-protein option.
Prep
20 min
Cook
40 min
Total
60 min
Makes
4 servings
Created together. Shared with you.
Made by Emily + Lila
Emily created this recipe with Lila and shared it with the perimenopause community.
The feel-good payoff
Why this meal can feel especially good in perimenopause
Think practical wins: steadier energy, comfortable fullness and one less food decision. Your response is personal, so use the prompts below to notice what works for you.
Perimenopause symptoms and relief · Office on Women’s HealthComfortably satisfied
Fullness that has staying power
This meal is designed to feel substantial, so finishing it can feel like the meal is complete rather than the start of an evening of grazing.
Notice: fullness 2–3 hours later
Steadier energy
Feel fueled, not flattened
A complete meal with protein, carbohydrates and fats is designed to offer more staying power than a quick carb-only fix.
Notice: energy 1–3 hours later
Everyday strength
Support the basics consistently
A nourishing meal supports the protein, energy and overall nutrition that help you keep showing up for daily movement.
Notice: energy for movement
More staying power
Make the next few hours easier
This meal is built to be more sustaining than a snack-sized stopgap, with enough substance to carry you into the next part of the day.
Notice: energy + fullness later
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
20 min
Cook
40 min
Total
60 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Oven · Knife and cutting board
Time saver
Prep Ahead: You can chop all the vegetables the night before and store them in an airtight container to slash your active prep time in half.
Do these three things first
- 1Set out all ingredients before cooking
- 2Measure the pantry ingredients before heating the pan
- 3Read through the steps once before you begin
Ingredients
Gather as you go
Ingredients
Cook along
Instructions
0 of 5 steps complete
Next: Heat the olive oil in a large…
- 01
Heat the olive oil in a large…
Heat the olive oil in a large heavy pot or Dutch oven over medium-high heat. Add the lean ground beef and cook for 5 to 7 minutes, breaking it apart with a wooden spoon, until it is fully browned and no longer pink.
Look for: it is fully browned and no longer pink
Tap card to mark done - 02
Add the yellow onion
Add the yellow onion, carrot, celery, and garlic to the pot. Stir to combine with the beef and cook over medium heat for 6 to 8 minutes until the vegetables begin to soften and become fragrant.
Look for: the vegetables begin to soften and become fragrant
Tap card to mark done - 03
Stir in the potato
Stir in the potato, green beans, zucchini, diced tomatoes, tomato paste, beef broth, dried oregano, and red pepper flakes. Bring the liquid to a boil over high heat.
Tap card to mark done - 04
Reduce the heat to low
Reduce the heat to low, cover the pot with a tight-fitting lid, and simmer gently for 25 to 30 minutes, or until the potatoes and carrots are easily pierced with a fork.
Look for: the potatoes and carrots are easily pierced with a fork
Tap card to mark done - 05
Ladle the hot soup into bowls and…
Ladle the hot soup into bowls and serve. Freezer Instructions: Allow the soup to cool completely to room temperature. Transfer individual or family-sized portions into freezer-safe containers or silicone bags, leaving 1 inch (2.5cm) of headspace for expansion. Freeze for up to 3 months. Thaw overnight in the refrigerator before reheating on the stovetop over medium heat until steaming hot, which should take about 10 to 12 minutes.
Look for: steaming hot, which should take about 10 to 12 minutes
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