Hearty High-Protein Lentil Vegetable Soup
A comforting, single-pot soup loaded with tender brown lentils, garden vegetables, and warm herbs. Perfect for batch cooking and easy lunch meal prep throughout the week.
Prep
10 min
Cook
25 min
Total
35 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
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
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
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
25 min
Total
35 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Oven · Large pot
Time saver
Store leftovers in airtight glass containers in the refrigerator for up to 5 days, or freeze in individual portions 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: Heat 1 tbsp (15ml) olive oil in…
- 01
Heat 1 tbsp (15ml) olive oil in…
Heat 1 tbsp (15ml) olive oil in a large stockpot or Dutch oven over medium heat at 350°F (175°C).
Tap card to mark done - 02
Add diced yellow onion
Add diced yellow onion, sliced carrots, and chopped celery to the pot, sauteing for 5 to 7 minutes until vegetables are softened and onions become translucent.
Look for: vegetables are softened and onions become translucent
Tap card to mark done - 03
Add minced garlic and cook for 1…
Add minced garlic and cook for 1 minute until fragrant, stirring constantly to prevent burning.
Look for: fragrant, stirring constantly to prevent burning
Tap card to mark done - 04
Stir in brown lentils
Stir in brown lentils, canned diced tomatoes with their juices, and vegetable broth.
Tap card to mark done - 05
Bring the soup to a rolling boil
Bring the soup to a rolling boil, then lower the heat to medium-low, cover the pot with a lid, and simmer gently for 20 to 25 minutes until the lentils are tender to the bite.
Look for: the lentils are tender to the bite
Tap card to mark done - 06
Remove the lid
Remove the lid, stir in fresh baby spinach, and simmer for 2 minutes until the greens are completely wilted.
Look for: the greens are completely wilted
Tap card to mark done - 07
Ladle into soup bowls to serve immediately
Ladle into soup bowls to serve immediately, or allow to cool before portioning into storage containers.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done
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