Southwest Lentil & Veggie Soup with Avocado (Instant Pot Friendly)

Hormone-Friendly Comfort in a Bowl

If you’ve been following along with my 5 Easy Hormone-Balancing Meals for Women Over 40 video, you already know that what’s in your bowl can do so much more than fill your stomach — it can support your hormones, stabilize your energy, and keep you feeling satisfied. This Southwest Lentil & Veggie Soup is one of my favorites because it checks all the boxes:

• Protein from lentils to help maintain muscle and steady blood sugar.
• Fiber from beans, veggies, and corn for gut health and estrogen metabolism.
• Healthy fats from creamy avocado to support hormone production.
• Anti-inflammatory spices for flavor and wellness benefits. It’s colorful, hearty, and
• Instant Pot–friendly— meaning dinner can be ready in under 30 minutes, without hovering over the stove.

🥣 Why This Recipe Works for Midlife Women

After 40, our bodies respond differently to carbs, fats, and proteins. Meals that combine all three — in the right balance — can help:

• Reduce energy crashes by avoiding blood sugar spikes.
• Calm inflammation that can worsen hormonal symptoms.
• Support digestion so your body can efficiently process and eliminate excess estrogen. This soup delivers that perfect mix in a bowl you’ll want to curl up with all week long.

🥑 Southwest Lentil & Veggie Soup with Avocado

Servings: 4–6 | Prep Time: 10 min | Cook Time: 15 min (plus pressurizing)

Ingredients

• 1 Tbsp olive oil (or avocado oil)
• 1 medium onion, diced
• 3 cloves garlic, minced
• 2 medium carrots, diced
• 1 red bell pepper, diced
• 1 cup corn kernels (fresh or frozen)
• 1 cup dried brown or green lentils, rinsed
• 1 (14.5 oz) can diced tomatoes with green chiles (mild or medium)
• 4 cups low-sodium vegetable broth
• 1 tsp ground cumin
• 1 tsp chili powder
• ½ tsp smoked paprika
• ½ tsp oregano
• ¼ tsp cayenne pepper (optional)
• Salt & black pepper to taste
• 1 lime, cut into wedges
• 1 avocado, diced (for topping)
• Fresh cilantro, chopped (for topping)
• Optional: Multigrain rolls on the side

Instant Pot Instructions

1. Sauté aromatics – Press Sauté on the Instant Pot. Add oil, onion, garlic, carrots, and bell pepper. Cook 3–4 minutes until softened.
2. Add spices & corn – Stir in cumin, chili powder, smoked paprika, oregano, and cayenne. Cook 30 seconds to release the aromas. Stir in corn.
3. Add remaining ingredients – Add lentils, tomatoes with green chiles, and broth. Scrape the bottom to avoid a burn warning.
4. Pressure cook – Cancel Sauté, secure the lid, set valve to Sealing, and cook on Manual / High Pressure for10 minutes.
5. Natural release – Let pressure release naturally for 10 minutes, then quick release the rest.
6. Finish & serve – Taste and adjust seasoning. Ladle into bowls, top with avocado, cilantro, and a squeeze of lime. Serve with multigrain rolls if desired.

Stovetop Option

Follow the same steps in a large soup pot, bringing the mixture to a boil after adding lentils, tomatoes, and broth. Reduce heat and simmer 25–30 minutes until lentils are tender.

💡 Tips & Swaps

• Make it spicier: Use medium or hot diced tomatoes with green chiles, or add extra cayenne.
• Add more veggies: Zucchini, spinach, or kale all work beautifully.
• Batch it: Doubles easily — freeze leftovers for busy nights.

🌟 Your Hormone-Balancing Plate in a Bowl

Pair this soup with:

• A multigrain roll for extra fiber and slow-burning carbs.
• A side salad for extra color and antioxidants. When you eat balanced meals like this regularly, you’re giving your body the steady fuel it needs to reduce symptoms, improve energy, and support your midlife metabolism.

📌 Save This Recipe for Later

Pin it to your Midlife Wellness or Healthy Dinner Ideas board so you can find it when you need a quick, nourishing meal. Want more easy, hormone-friendly recipes? 📥 Download my free Midlife Metabolism Reset for simple, delicious meal ideas to keep your hormones happy and your energy steady. Click here to get it →

Southwest Lentil & Veggie Soup with Avocado (Instant Pot Friendly)

This Southwest lentil soup recipe is packed with protein, fiber, and healthy fats — perfect for hormone balance after 40. Quick Instant Pot directions included!

Author: Kristine Roberson Courses: Soups & Stews Recipe Keys: G Gluten Free N no sugar Nut Free Soy Free Vegan

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Prep Time 10 mins Cook Time 15 mins Rest Time 10 mins Total Time 35 mins Difficulty: Beginner Servings: 6 Calories: 173

Ingredients

Servings

• 1 Tbsp olive oil (or avocado oil)
• 1 medium onion, diced
• 3 cloves garlic, minced
• 2 medium carrots, diced
• 1 red bell pepper, diced
• 1 cup corn kernels (fresh or frozen)
• 1 cup dried brown or green lentils, rinsed
• 14.5 oz diced tomatoes
• 4 cups low-sodium vegetable broth
• 1 tsp ground cumin
• 1 tsp chili powder
• ½ tsp smoked paprika
• ¹⁄₂ tsp oregano
• ¹⁄₄ tsp cayenne pepper (optional)
• Salt & black pepper to taste
• 1 medium lime (cut into wedges)
• 1 medium avocado (for topping)
• Fresh cilantro, chopped (for topping)
• Optional: Multigrain rolls on the side

To Make

1. Sauté aromatics – Press Sauté on the Instant Pot. Add oil, onion, garlic, carrots, and bell pepper. Cook 3–4 minutes until softened.
2. Add spices & corn – Stir in cumin, chili powder, smoked paprika, oregano, and cayenne. Cook 30 seconds to release the aromas. Stir in corn.
3. Add remaining ingredients – Add lentils, tomatoes with green chiles, and broth. Scrape the bottom to avoid a burn warning.
4. Pressure cook – Cancel Sauté, secure the lid, set valve to Sealing, and cook on Manual / High Pressure for10 minutes.
5. Natural release – Let pressure release naturally for 10 minutes, then quick release the rest.
6. Finish & serve – Taste and adjust seasoning. Ladle into bowls, top with avocado, cilantro, and a squeeze of lime. Serve with multigrain rolls if desired.

Nutrition Facts

Servings 6

Serving Size 1 bowl

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Amount Per Serving

Calories 173kcal

% Daily Value *

Total Fat 3.4g6%

Sodium 574mg24%

Potassium 679mg20%

Total Carbohydrate 29g10%

Dietary Fiber 6g24%

Sugars 5g

Protein 9g18%

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Vitamin A 232 IU

Vitamin C 45 mg

Calcium 59 mg

Iron 3.5 mg

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

Keywords: vegan, lentils, soup, instant pot