Spiced Chicken & Apple Mulligatawny
A warming, Indian-inspired soup blending tender chicken, sweet apples, and earthy red lentils. Rich in complex flavors and designed to keep your energy steady all day.
Prep
15 min
Cook
25 min
Total
40 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
Everyday strength
Support the basics consistently
A nourishing meal supports the protein, energy and overall nutrition that help you keep showing up for daily movement.
Notice: energy for movement
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
15 min
Cook
25 min
Total
40 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Oven · Large pot
Time saver
Storage: Lentils absorb liquid as they sit, so this soup will thicken in the fridge overnight. When reheating, just add a splash of water or extra broth to reach your desired consistency.
Do these three things first
- 1Prep cup dry red lentils (rinsed), medium carrots (diced), medium yellow onion (chopped)
- 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 8 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 pot or Dutch oven over medium heat. Add the chopped yellow onion and diced carrots, sautéing for about 5 minutes until they begin to soften.
Look for: they begin to soften
Tap card to mark done - 02
Add the garlic and ginger and cook…
Add the garlic and ginger and cook for 30 seconds, stirring constantly.
Tap card to mark done - 03
Stir in 1 to 2 tablespoons of…
Stir in 1 to 2 tablespoons of curry powder, a generous pinch of salt, and black pepper. Cook for 1 minute until the spices are highly fragrant.
Look for: the spices are highly fragrant
Tap card to mark done - 04
Pour in the chicken bone broth
Pour in the chicken bone broth, using a spoon to scrape up any browned spices from the bottom of the pot.
Tap card to mark done - 05
Add the diced Granny Smith apple
Add the diced Granny Smith apple, the rinsed red lentils, and the whole chicken breasts. Bring the liquid to a gentle boil.
Tap card to mark done - 06
Reduce the heat to low
Reduce the heat to low, cover the pot, and simmer for 20 minutes, or until the lentils are tender and the chicken is fully cooked through.
Look for: the lentils are tender and the chicken is fully cooked through
Tap card to mark done - 07
Carefully remove the chicken to a cutting…
Carefully remove the chicken to a cutting board and shred it using two forks.
Tap card to mark done - 08
Return the shredded chicken to the soup
Return the shredded chicken to the soup. Stir in the spinach just until wilted (or simmer kale for 2 to 3 minutes until tender). Taste and adjust salt and pepper before serving hot.
Look for: wilted (or simmer kale for 2 to 3 minutes until tender)
Tap card to mark done
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