Protein-Rich Dutch Mustard Soup with Tender Chicken
A velvety Dutch mosterdsoep made creamy with Greek yogurt instead of heavy cream and loaded with tender chicken breast. Perfectly balanced with whole-grain mustard, leeks, and warm aromatic spices.
Prep
10 min
Cook
15 min
Total
25 min
Makes
4 servings
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
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
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
15 min
Total
25 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Oven · Saucepan · Whisk
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: Heat olive oil in a large saucepan…
- 01
Heat olive oil in a large saucepan…
Heat olive oil in a large saucepan or Dutch oven over medium heat at 350°F (175°C).
Tap card to mark done - 02
Add chopped yellow onion and sliced leek…
Add chopped yellow onion and sliced leek to the saucepan, sautéing for 5 minutes until soft and translucent.
Look for: soft and translucent
Tap card to mark done - 03
Stir in minced garlic clove and whole-wheat…
Stir in minced garlic clove and whole-wheat flour, cooking for 1 to 2 minutes while stirring constantly until the flour turns lightly golden.
Look for: the flour turns lightly golden
Tap card to mark done - 04
Slowly whisk in low-sodium chicken broth to…
Slowly whisk in low-sodium chicken broth to prevent lumps, bringing the liquid to a gentle simmer.
Tap card to mark done - 05
Add diced skinless boneless chicken breast and…
Add diced skinless boneless chicken breast and Dutch mustard to the simmering broth.
Tap card to mark done - 06
Reduce heat to low
Reduce heat to low, cover, and simmer for 12 to 15 minutes until the chicken reaches an internal temperature of 165°F (74°C) and is cooked through.
Look for: the chicken reaches an internal temperature of 165°F (74°C) and is cooked through
Tap card to mark done - 07
Remove the saucepan from the heat source…
Remove the saucepan from the heat source and let it sit for 2 minutes so it is no longer boiling.
Allow: 2 minutes
Tap card to mark done - 08
Whisk plain low-fat Greek yogurt into the…
Whisk plain low-fat Greek yogurt into the soup until smooth, creamy, and fully incorporated.
Look for: smooth, creamy, and fully incorporated
Tap card to mark done - 09
Ladle into warm bowls and serve immediately
Ladle into warm bowls and serve immediately. Store remaining servings 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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Your symptoms change. Your plan should too.
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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.