Hearty Kidney Bean & Zucchini Minestrone
A comforting, plant-based minestrone packed with iron-rich kidney beans and high-protein red lentil pasta. It delivers steady energy and delicious Italian flavors in a single bowl.
Prep
10 min
Cook
25 min
Total
35 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 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
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
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
10 min
Cook
25 min
Total
35 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Large pot · Knife and cutting board
Time saver
Prep the vegetables and measure pantry ingredients earlier in the day to shorten cook time.
Do these three things first
- 1Prep kidney beans (rinsed), cup carrots (diced), cup 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 pot over medium heat. Add the diced carrots, diced celery, and chopped yellow onion (if using), 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 minced garlic
Stir in the minced garlic, dried Italian seasoning, a generous pinch of salt, and black pepper. Cook for 1 minute until fragrant.
Look for: fragrant
Tap card to mark done - 03
Pour in the crushed tomatoes
Pour in the crushed tomatoes, vegetable broth, and rinsed kidney beans. Bring the soup to a gentle simmer and let it cook for 10 minutes to allow the flavors to meld.
Allow: 10 minutes
Tap card to mark done - 04
Stir in the red lentil pasta and…
Stir in the red lentil pasta and diced zucchini (cut into 1/2-inch pieces). Maintain a simmer for an additional 8 to 10 minutes, or until the pasta is tender but still firm to the bite.
Look for: the pasta is tender but still firm to the bite
Tap card to mark done - 05
Remove the pot from the heat and…
Remove the pot from the heat and gently stir in the fresh baby spinach until it is just wilted. Taste the broth and adjust the salt or pepper to your liking before ladling into deep bowls.
Look for: it is just wilted
Tap card to mark done
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