Dutch Oven Chicken Vegetable Soup
A comforting, heart-warming chicken soup packed with vibrant vegetables and delicate herbs. High in lean protein and fiber to keep you satisfied while supporting steady energy.
Prep
10 min
Cook
20 min
Total
30 min
Makes
1 serving
Created together. Shared with you.
Made by Laura + Lila
Laura 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
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
Well-nourished skin
Support from the whole plate
Regular meals with enough protein, plants and fats support overall nourishment. Think consistency, not one miracle ingredient.
Notice: consistency + hydration
Everyday 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
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
Oven
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 9 steps complete
Next: Heat oil in a large Dutch oven…
- 01
Heat oil in a large Dutch oven…
Heat oil in a large Dutch oven over medium heat for 1 minute.
Allow: 1 minute
Tap card to mark done - 02
Add diced onion
Add diced onion, carrot, and celery. Cook for 5 minutes until vegetables begin to soften and onion becomes translucent.
Look for: vegetables begin to soften and onion becomes translucent
Tap card to mark done - 03
Stir in minced garlic and cook for…
Stir in minced garlic and cook for 1 minute until fragrant.
Look for: fragrant
Tap card to mark done - 04
Pour in chicken stock
Pour in chicken stock, dried thyme, and dried oregano. Stir well to combine.
Tap card to mark done - 05
Carefully place chicken breast into the liquid
Carefully place chicken breast into the liquid. Bring to a boil over high heat, then reduce heat to medium-low, cover, and simmer for 12 minutes until chicken reaches an internal temperature of 165°F (74°C).
Look for: chicken reaches an internal temperature of 165°F (74°C)
Tap card to mark done - 06
Transfer chicken to a clean plate and…
Transfer chicken to a clean plate and shred using two forks. Set aside.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 07
Add sliced zucchini to the Dutch oven…
Add sliced zucchini to the Dutch oven and simmer uncovered for 5 minutes until tender-crisp.
Look for: tender-crisp
Tap card to mark done - 08
Return shredded chicken to the pot and…
Return shredded chicken to the pot and stir in fresh spinach until wilted, about 1 to 2 minutes.
Look for: wilted
Tap card to mark done - 09
Remove from heat
Remove from heat, season with black pepper, and serve warm in bowls.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done
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