Nourishing High Protein Green Lentil Vegetable Soup
A cozy, fiber-rich soup simmered with brown lentils, carrots, kale, and warm aromatic spices in savory broth. Light yet deeply satisfying, making it ideal for meal prep or an easy evening meal.
Prep
15 min
Cook
30 min
Total
45 min
Makes
1 serving
Created together. Shared with you.
Made by Zaskya + Lila
Zaskya 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
15 min
Cook
30 min
Total
45 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Saucepan
Time saver
If prepping ahead, double or triple the ingredients; lentils hold up exceptionally well in the refrigerator or freezer.
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 olive oil in a medium saucepan…
- 01
Heat olive oil in a medium saucepan…
Heat olive oil in a medium saucepan over medium heat, around 300°F (150°C).
Tap card to mark done - 02
Add diced yellow onion
Add diced yellow onion, sliced carrot, sliced celery stalk, and minced garlic clove to the pan.
Tap card to mark done - 03
Saute for 5 minutes until the onion…
Saute for 5 minutes until the onion becomes translucent and aromatic.
Look for: the onion becomes translucent and aromatic
Tap card to mark done - 04
Stir in brown lentils
Stir in brown lentils, ground cumin, ground coriander, salt, and black pepper, coating the lentils in the warm spices for 1 minute.
Allow: 1 minute
Tap card to mark done - 05
Pour in chicken bone broth
Pour in chicken bone broth, scraping any browned bits from the bottom of the pan.
Tap card to mark done - 06
Bring the liquid to a rolling boil
Bring the liquid to a rolling boil, then reduce heat to low, cover with a lid, and simmer gently for 25 minutes until lentils are soft and tender.
Look for: lentils are soft and tender
Tap card to mark done - 07
Stir chopped kale into the soup and…
Stir chopped kale into the soup and simmer uncovered for 3 minutes until the greens wilt.
Look for: the greens wilt
Tap card to mark done - 08
Squeeze fresh lemon juice over the soup
Squeeze fresh lemon juice over the soup, stir thoroughly, and remove from heat.
Tap card to mark done - 09
Ladle warm soup into a bowl and…
Ladle warm soup into a bowl and serve immediately, or cool completely before storing in an airtight glass container for up to 5 days.
Ready when: everything is assembled and ready to enjoy
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