Curried Red Lentil and Vegetable Soup
A comforting, spice-infused soup packed with tender red lentils, sweet potato, and fresh spinach. Rich in fiber and plant protein to keep you feeling satisfied and energized.
Prep
15 min
Cook
25 min
Total
40 min
Makes
4 servings
Created together. Shared with you.
Made by Leslie + Lila
Leslie 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
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
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
15 min
Cook
25 min
Total
40 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Basic kitchen utensils
Time saver
Prep the vegetables and measure pantry ingredients earlier in the day to shorten cook time.
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: Heat 1 tbsp coconut oil in a…
- 01
Heat 1 tbsp coconut oil in a…
Heat 1 tbsp coconut oil in a large soup pot over medium heat (approx 350°F / 175°C) until shimmering, about 1 minute.
Look for: shimmering
Tap card to mark done - 02
Add 1 chopped yellow onion
Add 1 chopped yellow onion, 2 minced garlic cloves, and 1 tbsp minced ginger; cook, stirring frequently, until onions are soft and translucent, about 5 minutes.
Look for: onions are soft and translucent
Tap card to mark done - 03
Stir in 2 tbsp curry powder
Stir in 2 tbsp curry powder, 1.5 tsp ground coriander, 1 tsp ground cumin, and 3/4 tsp salt; cook for 1 minute until fragrant.
Look for: fragrant
Tap card to mark done - 04
Pour in 4 cups vegetable broth
Pour in 4 cups vegetable broth, 2 cups water, 1 cup rinsed red lentils, 1 medium diced sweet potato, and 1 medium chopped head of cauliflower; bring mixture to a boiling simmer.
Tap card to mark done - 05
Reduce heat to low
Reduce heat to low, cover pot with a lid, and simmer gently for 20 minutes until lentils are soft and sweet potatoes are fork-tender.
Look for: lentils are soft and sweet potatoes are fork-tender
Tap card to mark done - 06
Remove lid and stir in 3 large…
Remove lid and stir in 3 large handfuls of fresh spinach until completely wilted and bright green, about 2 minutes.
Look for: completely wilted and bright green
Tap card to mark done - 07
Turn off heat
Turn off heat, adjust salt and pepper to taste, and serve warm in 4 equal bowls. Store leftovers in sealed containers in the refrigerator for up to 4 days.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done
Made this recipe?
Leave a quick rating or a cooking tip for the next woman.
Your symptoms change. Your plan should too.
One good meal is a start. Your whole week is better.
Tell Lila what you like, what you avoid and which symptoms are loud today. She’ll turn that context into meals, targets and small adjustments that fit real life.