Creamy Butternut and Pea Red Lentil Penne with Tuna
A comforting, gluten-free pasta dish featuring high-protein red lentil penne tossed with sweet peas, flaked tuna, and a velvety butternut squash sauce.
Prep
5 min
Cook
10 min
Total
15 min
Makes
1 serving
Created together. Shared with you.
Made by Miri + Lila
Miri 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
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
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
5 min
Cook
10 min
Total
15 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Large skillet · Large pot
Time saver
Measure everything before you start so this quick recipe moves without pauses.
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 6 steps complete
Next: Bring a large pot of salted water…
- 01
Bring a large pot of salted water…
Bring a large pot of salted water to a boil over high heat.
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Add red lentil penne and cook according…
Add red lentil penne and cook according to package directions, about 7 to 9 minutes, until al dente. Reserve 0.25 cup (60ml) of pasta water, then drain pasta.
Look for: al dente
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Place a large skillet over medium heat
While pasta cooks, place a large skillet over medium heat. Add canned butternut squash puree, drained sweet peas, and drained tuna.
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Stir the sauce mixture gently until warmed…
Stir the sauce mixture gently until warmed through, about 3 to 4 minutes.
Look for: warmed through
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Pour drained pasta and reserved pasta water…
Pour drained pasta and reserved pasta water into the skillet with sauce. Toss well to coat evenly for 1 to 2 minutes.
Allow: 1 to 2 minutes
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Divide into bowls and serve warm
Divide into bowls and serve warm.
Ready when: everything is assembled and ready to enjoy
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