Lemon Herb Mediterranean Lentil Soup
A warm and comforting soup featuring earthy green lentils simmered with sweet bell pepper, juicy tomato, and classic Mediterranean spices, finished with a bright squeeze of lemon and a drizzle of olive oil.
Prep
10 min
Cook
30 min
Total
40 min
Makes
1 serving
Created together. Shared with you.
Made by Maria + Lila
Maria 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
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
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
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 · Knife and cutting board
Time saver
Make-Ahead Friendly: This soup tastes even better the next day as the flavors meld. Store it in an airtight container in the refrigerator for up to 5 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: Prepare the base vegetables
- 01
Prepare the base vegetables
Prepare the base vegetables. Finely chop the yellow onion, red bell pepper, and garlic clove.
Tap card to mark done - 02
Warm the olive oil in a medium…
Warm the olive oil in a medium saucepan over medium heat. Add the chopped onion and bell pepper, cooking for 5 to 6 minutes until they begin to soften and become translucent.
Look for: they begin to soften and become translucent
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Stir in the minced garlic
Stir in the minced garlic, ground cumin, and dried oregano. Cook for 1 minute until fragrant, making sure the garlic does not brown.
Look for: fragrant, making sure the garlic does not brown
Tap card to mark done - 04
Add the rinsed green lentil
Add the rinsed green lentil, chopped tomato, and vegetable broth to the pan. Bring the mixture to a boil over high heat.
Tap card to mark done - 05
Reduce the heat to low
Reduce the heat to low, cover the pan, and simmer for 25 to 30 minutes until the lentils are completely tender but not mushy.
Look for: the lentils are completely tender but not mushy
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Remove the pan from the heat
Remove the pan from the heat. Stir in the fresh lemon juice and season with a pinch of salt and black pepper.
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Ladle the hot soup into a bowl…
Ladle the hot soup into a bowl and serve immediately.
Ready when: everything is assembled and ready to enjoy
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