High Protein Spiced Pumpkin and Red Lentil Soup
A velvety autumn pumpkin soup blended with red lentils and Greek yogurt for a powerful protein boost. Warmly seasoned with cumin and nutmeg to create a satisfying, stomach-soothing meal.
Prep
10 min
Cook
20 min
Total
30 min
Makes
2 servings
Created together. Shared with you.
Made by Leyla + Lila
Leyla 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 HealthDigestive 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
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
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
20 min
Total
30 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Blender · Saucepan
Time saver
For meal prep, cook the lentil pumpkin base ahead of time and stir in the Greek yogurt right before reheating gently.
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 9 steps complete
Next: Heat the olive oil in a medium…
- 01
Heat the olive oil in a medium…
Heat the olive oil in a medium saucepan over medium heat for 1 minute.
Allow: 1 minute
Tap card to mark done - 02
Add the ground cumin and garlic powder…
Add the ground cumin and garlic powder to the hot oil, stirring continuously for 30 seconds until fragrant.
Look for: fragrant
Tap card to mark done - 03
Rinse the dry red lentils under cold…
Rinse the dry red lentils under cold water until the water runs clear.
Look for: the water runs clear
Tap card to mark done - 04
Add the rinsed red lentils
Add the rinsed red lentils, vegetable broth, pumpkin puree, ground nutmeg, and a small pinch of salt to the saucepan.
Tap card to mark done - 05
Bring the liquid to a simmer over…
Bring the liquid to a simmer over high heat, then reduce heat to low, cover with a tight-fitting lid, and cook for 15 minutes until the red lentils are tender and soft.
Look for: the red lentils are tender and soft
Tap card to mark done - 06
Remove the saucepan from the heat and…
Remove the saucepan from the heat and allow the soup to rest uncovered for 3 minutes to cool slightly.
Allow: 3 minutes
Tap card to mark done - 07
Stir in the plain Greek yogurt until…
Stir in the plain Greek yogurt until completely integrated.
Look for: completely integrated
Tap card to mark done - 08
Puree the soup using an immersion blender…
Puree the soup using an immersion blender directly in the saucepan for 1 minute until completely smooth and velvety.
Look for: completely smooth and velvety
Tap card to mark done - 09
Ladle the hot soup into bowls to…
Ladle the hot soup into bowls to serve immediately. Store remaining portion in an airtight container in the refrigerator for up to 3 days.
Ready when: everything is assembled and ready to enjoy
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