Lentil Pasta with Spinach and Creamy Feta
A warm, comforting bowl of protein-rich red lentil pasta tossed in a rich, simple marinara sauce with fresh wilted spinach and crumbled, savory feta cheese. This quick, satisfying meal delivers hearty satisfaction without any added sugar.
Prep
5 min
Cook
12 min
Total
17 min
Makes
1 serving
Created together. Shared with you.
Made by Claire + Lila
Claire created this recipe with Lila and shared it with the perimenopause community.
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 HealthComfortably 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
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
5 min
Cook
12 min
Total
17 min
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Equipment
Basic kitchen utensils
Time saver
Prep the vegetables and measure pantry ingredients earlier in the day to shorten cook time.
Do these three things first
- 1Set out all ingredients before cooking
- 2Measure the pantry ingredients before heating the pan
- 3Read through the steps once before you begin
Ingredients
Gather as you go
Ingredients
Cook along
Instructions
0 of 7 steps complete
Next: Bring a medium pot of water to…
- 01
Bring a medium pot of water to…
Bring a medium pot of water to a boil over high heat.
Tap card to mark done - 02
Add the red lentil pasta and cook…
Once boiling, add the red lentil pasta and cook for 7 to 9 minutes, or until it reaches an al dente texture. Drain carefully, reserving 2 tbsp (30ml) of the pasta water, and set the pasta aside.
Look for: it reaches an al dente texture
Tap card to mark done - 03
Heat the olive oil over medium-low heat
In the same pot, heat the olive oil over medium-low heat. Add the minced garlic clove and saute for about 1 minute until fragrant but not browned.
Look for: fragrant but not browned
Tap card to mark done - 04
Pour the marinara sauce into the pot…
Pour the marinara sauce into the pot and stir to combine with the garlic. Simmer gently for 2 to 3 minutes until warmed through.
Look for: warmed through
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Add the fresh spinach leaves to the…
Add the fresh spinach leaves to the warm sauce. Toss gently for 1 to 2 minutes until the spinach is fully wilted but still bright green.
Look for: the spinach is fully wilted but still bright green
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Return the drained lentil pasta and the…
Return the drained lentil pasta and the reserved pasta water to the pot. Gently fold everything together over low heat for 1 minute until the pasta is well coated and the sauce is velvety.
Look for: the pasta is well coated and the sauce is velvety
Tap card to mark done - 07
Divide the pasta into a serving bowl
Divide the pasta into a serving bowl. Top with the crumbled feta cheese and serve immediately.
Ready when: everything is assembled and ready to enjoy
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