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.
The perimenopause lens
A cautious perimenopause lens
These tags explain why the recipe may appear in Lila. They are prompts for noticing your own patterns—not evidence that this meal treats a symptom.
Perimenopause symptoms and relief · Office on Women’s HealthLow energy
Check how the whole meal lands
Food is one part of energy. Notice meal timing, sleep and symptoms together rather than assigning the result to one nutrient.
Track: energy 1–3 hours later
Appetite changes
Notice patterns without judgment
One meal does not determine body weight. Look at fullness, energy and repeatable eating patterns over time instead.
Track: fullness + meal rhythm
Mood changes
Watch the whole day
Mood can overlap with sleep, stress and cycle changes. Food and supplements are not substitutes for support when symptoms persist.
Track: mood + sleep + cycle
Fatigue
Separate a pattern from one day
Notice energy alongside sleep, meals and symptoms across several days. Ongoing fatigue deserves a clinical conversation.
Track: energy + previous night
Before you start
Your 30-minute game plan
Gather everything first, then tap ingredients and steps as you go.
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
One clear step at a time
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.
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.
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.
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.
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.
Tap card to mark done
The nutrition underneath
Why this bowl holds together
Make Ahead
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.
Texture
Texture: If you prefer a completely smooth base, use an immersion blender on the tomato soup before stirring in the cream and cooked chicken.
Dairy Tip
Dairy Tip: Using heavy cream instead of milk prevents the soup from separating or curdling when it mixes with the acidic tomatoes.
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