Mediterranean Spiced Lentil and Spinach Soup
A hearty red lentil soup gently simmered with aromatic vegetables, cumin, and baby spinach, finished with a bright squeezed lemon. Naturally high in plant protein and fiber to keep energy levels steady.
Prep
10 min
Cook
30 min
Total
40 min
Makes
1 serving
Created together. Shared with you.
Made by Heather + Lila
Heather 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
Digestive comfort
A portion that works for you
Fiber and plants can support digestion, but more is not always better overnight. Start with a comfortable portion and build gradually.
Notice: comfort + portion
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
10 min
Cook
30 min
Total
40 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Saucepan
Time saver
Store leftovers in an airtight container in the refrigerator for up to 4 days.
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 8 steps complete
Next: Heat 1 tsp (5ml) avocado oil in…
- 01
Heat 1 tsp (5ml) avocado oil in…
Heat 1 tsp (5ml) avocado oil in a large saucepan over medium heat for 1 minute.
Allow: 1 minute
Tap card to mark done - 02
Add 0
Add 0.5 pcs yellow onion, 1 pcs large carrot, and 1 pcs celery stalk, all finely diced. Cook for 5 minutes until soft and translucent.
Look for: soft and translucent
Tap card to mark done - 03
Stir in 2 pcs garlic clove (minced)
Stir in 2 pcs garlic clove (minced), 0.5 tsp ground cumin, and 0.5 tsp ground coriander. Cook for 1 minute until fragrant.
Look for: fragrant
Tap card to mark done - 04
Rinse 0
Rinse 0.5 cup brown lentil under cold water, then add to the pot along with 2 cup vegetable broth.
Tap card to mark done - 05
Bring the soup to a boil over…
Bring the soup to a boil over high heat, then reduce heat to low, cover with a lid, and simmer for 25 minutes until lentils are tender.
Look for: lentils are tender
Tap card to mark done - 06
Stir in 1 cup baby spinach and…
Stir in 1 cup baby spinach and simmer uncovered for 2 minutes until wilted.
Look for: wilted
Tap card to mark done - 07
Remove from heat and stir in 1…
Remove from heat and stir in 1 tbsp fresh lemon juice.
Tap card to mark done - 08
Ladle into a bowl and serve warm
Ladle into a bowl and serve warm.
Ready when: everything is assembled and ready to enjoy
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