Lunch: Lentil & Spinach Soup — A Nourishing Midday Meal for Perimenopause and Menopause

A Warm, Balanced Hug in a Bowl

This Lentil & Spinach Soup is your perfect midday comfort meal — light yet satisfying, and packed with nutrients that nourish your body through hormonal shifts.
Each spoonful delivers plant-based protein, fibre, iron, and magnesium — all crucial for supporting energy, reducing fatigue, and keeping digestion on track.

Enjoy it solo or pair it with a chilled Pineapple & Jasmine Umri for a refreshing, hormone-supportive contrast.

Ingredients (Serves 4)

• ½ cup dried lentils (green, brown, or red)
• 2 cups fresh spinach (or 1 cup frozen)
• 1 small onion, finely chopped
• 2 garlic cloves, minced
• 4 cups vegetable broth
• 1 tablespoon olive oil
• ¼ cup quinoa (adds extra fibre + protein)
• ¼ cup chopped walnuts
• ½ teaspoon ground cumin
• ¼ teaspoon ground turmeric
• Salt and pepper to taste
• Juice of ½ lemon (optional, for brightness)
• Instructions

Step 1: Prepare the Lentils and Quinoa

Rinse the lentils and quinoa under cold water. Drain and set aside.

Step 2: Sauté the Vegetables

In a large pot, heat olive oil over medium heat.
Add the chopped onion and cook for about 5 minutes until softened.
Stir in the garlic and cook for another minute until fragrant.

Step 3: Add Spices

Add cumin and turmeric (if using), stirring for 30 seconds to release aroma.

Step 4: Cook the Lentils

Add the rinsed lentils and vegetable broth.
 Bring to a boil, then reduce the heat and simmer covered for 20–25 minutes, until lentils are tender.

Step 5: Add the Spinach

Stir in the spinach and cook for another 5 minutes, until wilted.

Step 6: Add the Walnuts

Mix in chopped walnuts for a dose of healthy fats and texture.

Step 7: Season

Taste, then season with salt, pepper, and lemon juice for freshness.

Step 8: Serve

Ladle into bowls and enjoy the warmth.
Optional garnish: drizzle of olive oil or sprinkle of fresh herbs.

Nutritional Benefits for Perimenopause & Menopause

1. Lentils

• Protein & Fibre: Maintain muscle mass, stabilize blood sugar, and reduce cravings.
• Iron & B Vitamins: Combat fatigue and support mood regulation.
  
  

2. Spinach

• Fibre: Promotes healthy digestion and relieves constipation.
• Iron & Phytoestrogens: Help alleviate fatigue and gently balance hormones.
  
  

3. Quinoa

• Complete Protein: Supports muscle health and metabolism.
• Magnesium: Reduces anxiety, improves sleep, and soothes cramps.
  
  

4. Walnuts

• Omega-3 Fatty Acids: Support hormone production and reduce inflammation.
• Protein & Healthy Fats: Keep you satiated and energized.
  
  

5. Olive Oil

• Monounsaturated Fats: Promote heart and skin health.
• Vitamin E: Helps ease dryness and supports skin elasticity.
  

6. Garlic & Onions

• Anti-inflammatory: Reduce joint pain and boost immune resilience.
  
  

7. Turmeric (Optional)

• Curcumin: Eases inflammation and may reduce menopause-related joint discomfort.
  
  

8. Lemon Juice (Optional)

• Vitamin C: Enhances iron absorption and supports glowing skin.

Summary

This Lentil & Spinach Soup is more than a meal — it’s functional nourishment designed to balance hormones, support digestion, and stabilize energy during perimenopause and menopause.

The trio of lentils, spinach, and quinoa builds strength and stamina, while walnuts, olive oil, and spices nurture your gut and ease inflammation.

Pair it with a Pineapple & Jasmine Umri for a refreshing complement, or explore more wellness recipes in our Thriving Through the Pause series.

You deserve warmth, nourishment, and balance — one comforting bowl at a time.