Creamy Tomato Basil and Chicken Soup
A comforting, protein-rich take on classic tomato soup. Tender chicken and a swirl of heavy cream make this a satisfying meal that keeps blood sugar steady.
Prep
10 min
Cook
20 min
Total
30 min
Makes
2 servings
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 HealthSteadier 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
Comfortably 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
A steadier afternoon
Give your day a solid food foundation
Being properly fed cannot solve a hard day, but a substantial meal can remove hunger and an energy dip from the list of things you are juggling.
Notice: mood + energy later
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
20 min
Total
30 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Blender · Knife and cutting board
Time saver
Make Ahead: Leftovers store beautifully in the fridge for up to 3 days. The flavors actually deepen over time, making it an excellent prep-ahead lunch.
Do these three things first
- 1Prep cloves garlic (minced)
- 2Set out all ingredients before cooking
- 3Measure the pantry ingredients before heating the pan
Ingredients
Gather as you go
Ingredients
From Your Pantry
Cook along
Instructions
0 of 6 steps complete
Next: Heat the olive oil in a medium…
- 01
Heat the olive oil in a medium…
Heat the olive oil in a medium pot over medium-high heat. Add the chicken pieces, season generously with salt and black pepper, and cook for 5 to 7 minutes until browned and cooked through. Remove the chicken from the pot and set it aside.
Look for: browned and cooked through
Tap card to mark done - 02
Reduce the heat to medium
Reduce the heat to medium. Add a splash more olive oil if the pot is dry, then add the minced garlic and a pinch of red pepper flakes or dried oregano. Sauté for about 30 seconds until fragrant.
Look for: fragrant
Tap card to mark done - 03
Pour in the crushed tomatoes along with…
Pour in the crushed tomatoes along with the chicken broth to thin the soup to your preferred consistency. Bring to a gentle simmer and let it cook for 10 minutes to develop the flavors.
Allow: 10 minutes
Tap card to mark done - 04
Reduce the heat to low
Reduce the heat to low. Stir in the heavy cream and half of the fresh basil.
Tap card to mark done - 05
Return the cooked chicken to the pot
Return the cooked chicken to the pot, stirring gently until everything is warmed through. Taste and adjust salt and pepper as needed.
Look for: everything is warmed through
Tap card to mark done - 06
Ladle the soup into bowls and garnish…
Ladle the soup into bowls and garnish with the remaining fresh basil.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done
Made this recipe?
Leave a quick rating or a cooking tip for the next woman.
Your symptoms change. Your plan should too.
One good meal is a start. Your whole week is better.
Tell Lila what you like, what you avoid and which symptoms are loud today. She’ll turn that context into meals, targets and small adjustments that fit real life.