High Protein Spiced Pumpkin and Red Lentil Soup
A velvety autumn pumpkin soup blended with red lentils and Greek yogurt for a powerful protein boost. Warmly seasoned with cumin and nutmeg to create a satisfying, stomach-soothing meal.
Prep
10 min
Cook
20 min
Total
30 min
Makes
1 serving
Created together. Shared with you.
Made by Leyla + Lila
Leyla 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 HealthDigestive 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
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
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
10 min
Cook
20 min
Total
30 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Blender · Saucepan
Time saver
For meal prep, cook the lentil pumpkin base ahead of time and stir in the Greek yogurt right before reheating gently.
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 8 steps complete
Next: Heat 1 teaspoon (5ml) of olive oil…
- 01
Heat 1 teaspoon (5ml) of olive oil…
Heat 1 teaspoon (5ml) of olive oil in a medium saucepan over medium heat for 1 minute.
Allow: 1 minute
Tap card to mark done - 02
Add 0
Add 0.5 teaspoon of ground cumin and 0.5 teaspoon of garlic powder to the oil, stirring continuously for 30 seconds until fragrant.
Look for: fragrant
Tap card to mark done - 03
Rinse 50g of dry red lentils under…
Rinse 50g of dry red lentils under cold water and add them to the saucepan along with 250ml of vegetable broth, 150g of pumpkin puree, 0.25 teaspoon of ground nutmeg, and 0.25 teaspoon of salt.
Tap card to mark done - 04
Bring the liquid to a simmer over…
Bring the liquid to a simmer over high heat, then reduce heat to low, cover with a lid, and cook for 15 minutes until the red lentils are tender and soft.
Look for: the red lentils are tender and soft
Tap card to mark done - 05
Remove the saucepan from the heat and…
Remove the saucepan from the heat and allow the soup to cool for 3 minutes.
Allow: 3 minutes
Tap card to mark done - 06
Stir in 100g of plain Greek yogurt…
Stir in 100g of plain Greek yogurt until completely melted and smoothly integrated.
Look for: completely melted and smoothly integrated
Tap card to mark done - 07
Use an immersion blender to puree the…
Use an immersion blender to puree the soup directly in the saucepan for 1 minute until completely smooth and velvety.
Look for: completely smooth and velvety
Tap card to mark done - 08
Ladle the hot soup into a bowl…
Ladle the hot soup into a bowl and serve immediately. Leftovers can be stored in an airtight container in the refrigerator for up to 3 days.
Ready when: everything is assembled and ready to enjoy
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