Italian-American Sausage & Green Lentil Soup
A hearty, comforting soup featuring savory Italian pork sausage and tender green lentils. It's an iron-rich, high-fiber meal perfect for stabilizing afternoon energy levels.
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
Digestive comfort
Let tolerance guide the portion
Fiber, portion size and ingredients land differently for everyone. Increase unfamiliar foods gradually and notice comfort.
Track: comfort + portion
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 45-minute game plan
Gather everything first, then tap ingredients and steps as you go.
Equipment
Oven
Time saver
Storage: This soup tastes even better the next day as the flavors meld. Store in an airtight container in the fridge for up to 4 days, or freeze for up to 3 months.
Do these three things first
- 1Prep cup dry green lentils (rinsed), large carrots (diced), stalks celery (diced)
- 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 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-bottomed pot or Dutch oven over medium heat. Add the Italian pork sausage, breaking it apart with a wooden spoon, and cook until fully browned (about 5 to 7 minutes).
Tap card to mark done - 02
Stir in the carrots and celery
Stir in the carrots and celery. Season with salt, black pepper, and the dried Italian seasoning. Sauté until the vegetables just begin to soften (about 5 minutes).
Tap card to mark done - 03
Pour in the diced tomatoes with their…
Pour in the diced tomatoes with their juices, the green lentils, and the chicken broth. Stir well, making sure to scrape up any flavorful browned bits from the bottom of the pot.
Tap card to mark done - 04
Bring the soup to a rolling boil
Bring the soup to a rolling boil, then reduce the heat to low. Cover the pot and let it simmer gently for 25 to 30 minutes, or until the lentils are tender but still hold their shape.
Tap card to mark done - 05
Taste the broth and adjust the salt…
Taste the broth and adjust the salt and pepper to your preference before ladling into bowls.
Tap card to mark done
The nutrition underneath
Why this bowl holds together
Storage
Storage: This soup tastes even better the next day as the flavors meld. Store in an airtight container in the fridge for up to 4 days, or freeze for up to 3 months.
Boost the greens
Boost the greens: Stir in a handful of fresh spinach or chopped kale during the final 3 minutes of simmering for an effortless nutrient boost.
Broth tip
Broth tip: If you prefer a thinner, more liquid-heavy soup, simply add an extra cup of water or broth while simmering.
Your symptoms change. Your plan should too.
One good meal is a start. Your whole week is better.
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