Hearty Mediterranean Lentil Soup
A comforting, plant-based soup featuring tender brown lentils, sliced carrots, celery, and aromatic herbs in a rich vegetable broth. Warm, nourishing, and naturally gluten-free and soy-free.
Prep
10 min
Cook
30 min
Total
40 min
Makes
1 serving
Created together. Shared with you.
Made by Kristine + Lila
Kristine 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 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
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
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
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
30 min
Total
40 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Saucepan
Time saver
Store leftovers in an airtight container in the refrigerator for up to 4 days, or freeze for up to 3 months.
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: Heat 1 tbsp (15 ml) olive oil…
- 01
Heat 1 tbsp (15 ml) olive oil…
Heat 1 tbsp (15 ml) olive oil in a medium saucepan over medium heat for 1 minute.
Allow: 1 minute
Tap card to mark done - 02
Add 0
Add 0.5 diced yellow onion, 1 diced carrot, and 1 diced celery stalk to the pan and cook for 5 minutes until soft and fragrant.
Look for: soft and fragrant
Tap card to mark done - 03
Stir in 2 minced garlic cloves and…
Stir in 2 minced garlic cloves and cook for 30 seconds until aromatic.
Look for: aromatic
Tap card to mark done - 04
Add 0
Add 0.5 cup (100 g) dry brown lentils, 2 cups (480 ml) vegetable broth, 0.5 tsp dried oregano, and 0.5 tsp ground cumin to the pot.
Tap card to mark done - 05
Bring the broth to a boil over…
Bring the broth to a boil over high heat, then reduce the heat to low, cover with a lid, and simmer for 25 minutes until the lentils are tender.
Look for: the lentils are tender
Tap card to mark done - 06
Remove from heat
Remove from heat, stir in 1 tbsp (15 ml) lemon juice, and season with salt and black pepper to taste.
Tap card to mark done - 07
Ladle into a soup bowl and serve…
Ladle into a soup bowl and serve warm.
Ready when: everything is assembled and ready to enjoy
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