Warm Zucchini and Kale Bone Broth Bowl
A light, comforting vegetable soup made with rich bone broth, tender zucchini, and leafy kale, topped with a delicate sprinkle of Chihuahua cheese. It offers a cozy, low-carb evening meal that leaves room for a glass of organic red wine.
Prep
5 min
Cook
10 min
Total
15 min
Makes
1 serving
Created together. Shared with you.
Made by Sarah + Lila
Sarah 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 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
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
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
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
10 min
Total
15 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Saucepan
Time saver
Store remaining broth and cooked vegetables in an airtight container in the refrigerator for up to 3 days.
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 0
- 01
Heat 0
Heat 0.5 tbsp (7.5ml) extra-virgin olive oil in a small saucepan over medium heat for 1 minute.
Allow: 1 minute
Tap card to mark done - 02
Add 1 minced garlic clove and cook…
Add 1 minced garlic clove and cook for 30 seconds until fragrant without letting it brown.
Look for: fragrant without letting it brown
Tap card to mark done - 03
Add 1 sliced zucchini and 1 cup…
Add 1 sliced zucchini and 1 cup chopped kale to the pan, sautéing for 3 to 4 minutes until the kale softens slightly.
Look for: the kale softens slightly
Tap card to mark done - 04
Pour in 1
Pour in 1.5 cups (360ml) bone broth and bring to a gentle simmer over medium-high heat.
Tap card to mark done - 05
Reduce heat to medium-low and simmer for…
Reduce heat to medium-low and simmer for 5 minutes until the zucchini is tender when pierced with a fork.
Look for: the zucchini is tender when pierced with a fork
Tap card to mark done - 06
Ladle the hot soup into a bowl…
Ladle the hot soup into a bowl and sprinkle 15g (2 tbsp shredded) Chihuahua cheese over the top so it melts gently before serving.
Ready when: everything is assembled and ready to enjoy
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