Hearty Lentil Soup with Garden Salad
A comforting, fiber-rich brown lentil and vegetable soup served alongside a crisp green salad tossed in extra virgin olive oil.
Prep
15 min
Cook
30 min
Total
45 min
Makes
1 serving
Created together. Shared with you.
Made by Liz + Lila
Liz 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 HealthWell-nourished skin
Support from the whole plate
Regular meals with enough protein, plants and fats support overall nourishment. Think consistency, not one miracle ingredient.
Notice: consistency + hydration
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
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
Clearer, simpler choices
Let the recipe do the thinking
Clear steps and a complete plate mean fewer decisions when focus is in short supply—and a more substantial meal once you are done.
Notice: focus + energy later
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
15 min
Cook
30 min
Total
45 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Colander · Whisk
Time saver
Keep dressing separate if packing the salad for prep ahead of time to maintain crisp greens.
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
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Instructions
0 of 8 steps complete
Next: Heat 0
- 01
Heat 0
Heat 0.5 tbsp of olive oil in a large soup pot over medium heat, around 350°F (175°C).
Tap card to mark done - 02
Add 0
Add 0.25 pcs chopped yellow onion, 0.5 pcs diced carrot, and 0.5 pcs diced celery stalk. Cook for 5 minutes until soft and translucent.
Look for: soft and translucent
Tap card to mark done - 03
Add 1 pcs minced garlic clove
Add 1 pcs minced garlic clove, 0.5 tsp ground cumin, salt, and black pepper. Stir constantly for 1 minute until fragrant.
Look for: fragrant
Tap card to mark done - 04
Pour in 0
Pour in 0.5 cup dry brown lentils and 2 cups vegetable broth. Bring to a boil, then turn the heat to low, cover, and simmer for 25 to 30 minutes until lentils are tender.
Look for: lentils are tender
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Prepare the salad by combining 2 cups…
While the soup simmers, prepare the salad by combining 2 cups mixed baby greens and 0.5 pcs sliced cucumber in a salad bowl.
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Whisk together the remaining 0
Whisk together the remaining 0.5 tbsp olive oil and 1 tbsp fresh lemon juice in a small cup, then drizzle over the salad just before serving.
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Stir 0
Stir 0.5 cup chopped fresh spinach into the hot soup until wilted, about 1 to 2 minutes.
Look for: wilted
Tap card to mark done - 08
Ladle the soup into a bowl and…
Ladle the soup into a bowl and serve immediately alongside the dressed garden salad. Keep leftovers refrigerated in an airtight container for up to 4 days.
Ready when: everything is assembled and ready to enjoy
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