Hearty Plant-Powered Lentil and Kale Stew
A comforting, fiber-rich stew featuring hearty lentils and antioxidant-packed kale. Perfectly spiced with turmeric to warm you up from the inside out.
Prep
10 min
Cook
35 min
Total
45 min
Makes
2 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 HealthEveryday 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
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
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
Knife and cutting board
Time saver
Storage: This stew 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 brown or green lentils (rinsed), large carrots (diced), celery stalks (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 over medium heat. Add the diced carrots and celery along with a pinch of salt, sautéing for 5 to 7 minutes until they begin to soften.
Look for: they begin to soften
Tap card to mark done - 02
Stir in the dried thyme
Stir in the dried thyme, garlic powder, ground turmeric, and a generous grind of black pepper (the pepper helps your body absorb the turmeric's joint-soothing compounds). Toast for 30 seconds until fragrant.
Look for: fragrant
Tap card to mark done - 03
Pour in the vegetable broth and the…
Pour in the vegetable broth and the rinsed lentils. Bring the pot to a gentle boil, then reduce the heat to low, cover, and simmer 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 - 04
Stir in the chopped kale and frozen…
Stir in the chopped kale and frozen green peas. Leave the pot uncovered and simmer for another 3 to 5 minutes until the greens are bright and wilted, and the peas are warmed through.
Look for: the greens are bright and wilted, and the peas are warmed through
Tap card to mark done - 05
Remove the pot from the heat
Remove the pot from the heat. If using nutritional yeast, stir it in now until dissolved. Stir in the apple cider vinegar or lemon juice if you have it on hand—the acidity brightens the broth and maximizes your body's absorption of the plant-based iron. Season with additional salt and pepper to taste before serving.
Look for: dissolved
Tap card to mark done
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