Hearty Mediterranean Lentil Soup
A comforting, nutrient-dense soup with tender lentils, carrots, and celery simmered in a fragrant herb broth. Naturally gluten-free and plant-based for a nourishing meal.
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 6 steps complete
Next: Heat 1 tbsp (15ml) of olive oil…
- 01
Heat 1 tbsp (15ml) of olive oil…
Heat 1 tbsp (15ml) of olive oil in a medium saucepan over medium heat for 1 minute until shimmering.
Look for: shimmering
Tap card to mark done - 02
Add 1 diced carrot and 1 diced…
Add 1 diced carrot and 1 diced celery stalk to the saucepan. Cook for 5 minutes, stirring occasionally, until vegetables begin to soften.
Look for: vegetables begin to soften
Tap card to mark done - 03
Stir in 0
Stir in 0.5 tsp dried thyme and 0.5 tsp garlic powder, cooking for 30 seconds until fragrant.
Look for: fragrant
Tap card to mark done - 04
Add 0
Add 0.5 cup dried brown lentils and 2 cups (480ml) vegetable broth to the pot, stirring well to combine.
Tap card to mark done - 05
Bring the liquid to a rolling boil…
Bring the liquid to a rolling boil over high heat, then immediately reduce heat to low, cover with a lid, and simmer for 25 minutes until lentils are tender.
Look for: lentils are tender
Tap card to mark done - 06
Season with a pinch of salt and…
Season with a pinch of salt and black pepper, stir well, and ladle into a bowl to serve hot.
Ready when: everything is assembled and ready to enjoy
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