Soothing Ginger and Red Lentil Miso Soup
A gentle, nourishing soup packed with plant-based protein, tender legumes, and soothing ginger. Tailored to be stomach-friendly and free from common reflux triggers.
Prep
10 min
Cook
18 min
Total
30 min
Makes
2 servings
Created together. Shared with you.
Made by Jen + Lila
Jen 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
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
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
18 min
Total
30 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Colander
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 9 steps complete
Next: Measure 1 tsp of olive oil into…
- 01
Measure 1 tsp of olive oil into…
Measure 1 tsp of olive oil into a medium soup pot and set the heat to medium-low.
Tap card to mark done - 02
Add 1 tsp of finely grated fresh…
Add 1 tsp of finely grated fresh ginger to the pot and stir constantly for 1 minute until fragrant but not browned.
Look for: fragrant but not browned
Tap card to mark done - 03
Rinse 0
Rinse 0.33 cup of red lentils under cool running water in a fine mesh strainer, then add them to the pot along with 1.5 cups of vegetable broth.
Tap card to mark done - 04
Increase the heat to medium-high until the…
Increase the heat to medium-high until the broth reaches a rolling boil, then immediately turn the heat down to low, cover with a lid, and simmer gently for 12 minutes until the lentils are soft and starting to break down.
Look for: the broth reaches a rolling boil, then immediately turn the heat down to low, cover with a lid, and simmer gently for 12 minutes until the lentils are soft and starting to break down
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Stir in 0
Stir in 0.25 cup of chickpeas, 0.5 cup of frozen spinach, and 0.25 cup of frozen peas.
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Keep the heat on low and simmer…
Keep the heat on low and simmer uncovered for 3 to 4 minutes until the spinach is fully thawed and the peas are bright green and warmed through.
Look for: the spinach is fully thawed and the peas are bright green and warmed through
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Remove the pot completely from the heat…
Remove the pot completely from the heat source.
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Ladle about 2 tbsp of hot soup…
Ladle about 2 tbsp of hot soup broth into a small cup, stir in 1 tbsp of white miso paste until smooth, then pour the mixture back into the pot and stir well to combine without boiling.
Look for: smooth, then pour the mixture back into the pot and stir well to combine without boiling
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Ladle into a bowl and let cool…
Ladle into a bowl and let cool for 2 to 3 minutes before enjoying. Store any leftovers in a sealed container in the refrigerator for up to 3 days.
Allow: 2 to 3 minutes
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