By Michigan Family Doulas

The postpartum period is a time of profound healing, hormonal recalibration, and deep nourishment. Whether you’ve had a vaginal birth or cesarean, your body is rebuilding tissue, restoring blood volume, balancing hormones, and possibly producing breastmilk — all while navigating sleep deprivation.

At Michigan Family Doulas, we believe food is foundational medicine in the fourth trimester. Warm, mineral-rich soups are especially supportive during the early postpartum weeks because they are:

• Easy to digest
• Hydrating
• Rich in bioavailable nutrients
• Comforting and grounding
• Simple to reheat during long newborn days

Today we’re sharing one of our favorite postpartum staples — a deeply nourishing, balanced soup designed to support healing, blood sugar stability, and sustained energy.

Postpartum Healing Chicken & Lentil Stew

This soup is intentionally balanced with:

• Protein (chicken + lentils) → tissue repair, immune support, stable energy
• Healthy fats (olive oil + collagen-rich broth) → hormone production, satiety
• Complex carbohydrates (lentils + sweet potatoes) → sustained blood sugar & milk production
• Minerals & phytonutrients (greens, herbs, root vegetables) → replenishment & inflammation support

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Ingredients

Protein Base

• 1 lb boneless, skinless chicken thighs (or shredded rotisserie chicken)
• 1 cup dry green or brown lentils (rinsed)

Vegetables & Carbohydrates

• 1 large sweet potato, diced
• 2 carrots, sliced
• 2 celery stalks, chopped
• 1 small yellow onion, diced
• 3 cloves garlic, minced
• 2 cups chopped kale or spinach

Healthy Fats & Flavor

• 2 tablespoons extra virgin olive oil
• 6 cups high-quality chicken bone broth
• 1 teaspoon dried thyme
• 1 teaspoon dried oregano
• 1 teaspoon turmeric
• 1 bay leaf
• Sea salt & black pepper to taste
• Juice of ½ lemon (optional, for brightness)

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Instructions

1. Sauté for Depth
   In a large Dutch oven or heavy-bottomed pot, warm olive oil over medium heat. Add onion, carrots, and celery. Sauté for 5–7 minutes until softened. Add garlic and cook 1 minute more.
2. Build the Base
   Stir in lentils, sweet potato, thyme, oregano, turmeric, and bay leaf. Add chicken thighs and pour in bone broth.
3. Simmer Gently
   Bring to a gentle boil, then reduce to low and simmer covered for 30–35 minutes, until lentils are tender and chicken is cooked through.
4. Shred & Finish
   Remove chicken, shred with two forks, and return to pot. Stir in kale or spinach and cook 3–5 minutes until wilted.
5. Season & Serve
   Add salt, pepper, and lemon juice to taste. Serve warm with a drizzle of olive oil on top for extra healthy fats.

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Why This Soup Supports Postpartum Healing

1. Blood Sugar Stability

The combination of lentils and sweet potato provides fiber-rich carbohydrates that prevent energy crashes — critical when sleep is fragmented.

2. Tissue Repair

Chicken thighs provide highly bioavailable protein, iron, zinc, and B vitamins to support recovery and blood rebuilding.

3. Hormonal & Nervous System Support

Healthy fats from olive oil and collagen from bone broth support hormone production and gut healing.

4. Digestive Gentle & Warming

Cooked vegetables and warm broth are easier to digest than raw foods — especially important in the first 2–3 weeks postpartum.

Make It Even More Supportive

• Add 1 tablespoon collagen peptides before serving.
• Stir in coconut milk for extra calories if appetite is low.
• Serve with sourdough or gluten-free bread for additional carbohydrates if milk supply needs support.
• Freeze in individual portions for easy middle-of-the-night nourishment.

A Final Note from Michigan Family Doulas

The postpartum season is not the time for restrictive eating. It is a season of rebuilding.

Balanced meals — with protein, fats, and carbohydrates — help regulate mood, stabilize blood sugar, and support milk production. Warm soups like this one are a simple but powerful way to honor your body’s healing process.

If you’d like postpartum meal planning support, in-home doula care, or freezer-meal preparation guidance, Michigan Family Doulas is here for you.

You deserve to be nourished, too.

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