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.
Prep
10 min
Cook
35 min
Total
45 min
Makes
4 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
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
35 min
Total
45 min
How many are you cooking for?
The ingredient amounts update automatically.
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
Instructions
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).
Look for: 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).
Look for: 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.
Look for: 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.
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