Lunch: Lentil & Spinach Soup

Warm, filling, and rich in plant-based protein, this lentil and spinach soup is ideal for a soothing midday meal. Each spoonful provides iron, magnesium, and fibre to keep you energised and grounded.

 

Ingredients (Serves approximately 4)

• 1/2 cup dried lentils (any variety: green, brown, or red) 
• 2 cups fresh spinach (or 1 cup frozen spinach) 
• 1 small onion, finely chopped 
• 2 garlic cloves, minced 
• 4 cups vegetable broth 
• 1 tablespoon olive oil
• 1/4 cup quinoa (for added fiber and protein) 
• 1/4 cup chopped walnuts 
• 1/2 teaspoon ground cumin 
• 1/4 teaspoon ground turmeric 
• Salt and pepper, to taste
• Juice of half a lemon (optional, for a zesty finish)

 

Instructions:

Step 1: Prepare the Lentils and Quinoa

• Rinse the lentils and quinoa under cold water and drain. Set aside.

Step 2: Sauté the Vegetables

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

Step 3: Add Spices (Optional)

• Stir in the cumin and turmeric, if using, and cook for another 30 seconds to release their flavors.

Step 4: Cook the Lentils

• Add the rinsed lentils to the pot, along with the vegetable broth. Bring the mixture to a boil, then reduce the heat to low. Cover and let simmer for 20-25 minutes, or until the lentils are tender.

Step 5: Add the Spinach

• Once the lentils are fully cooked, stir in the spinach and cook for an additional 5 minutes until the spinach is wilted.

Step 6: Add walnuts:

• Stir in the chopped walnuts for an extra boost of healthy fats and protein.

Step 7: Season the soup:

• Taste and season with salt and pepper. If using, stir in the lemon juice at the end for a burst of freshness.

Step 8: Serve:

• Ladle the soup into bowls and enjoy warm. You can garnish with fresh herbs or a drizzle of olive oil if desired.

 

Nutritional Benefits for Perimenopause and Menopause:

1. Lentils:

• Protein & Fiber: Lentils offer high-quality plant protein and fiber, key for maintaining muscle mass and stable blood sugar, which supports energy and reduces cravings.
• Iron & B Vitamins: Help combat fatigue and support mood, essential during menopause.

2. Spinach:

• Fiber: Enhances digestive health, reducing constipation.
• Iron & Phytoestrogens: Helps alleviate fatigue and mimic estrogen, potentially balancing hormones.

3. Quinoa:

• Protein & Fiber: A complete protein source, quinoa supports muscle health and digestion.
• Magnesium: Aids in reducing symptoms like anxiety and muscle cramps.

4. Walnuts:

• Healthy Fats & Omega-3s: Support hormone production and reduce inflammation. Omega-3s are also heart-healthy, addressing menopausal risks.
• Protein: A plant-based source of protein to support muscle retention.

5. Olive Oil:

• Monounsaturated Fats & Omega-3s: Reduce inflammation, support skin health, and enhance hormone balance.
• Vitamin E: Helps alleviate skin dryness, common during menopause.

6. Garlic & Onions:

• Anti-Inflammatory & Immune Support: Both promote reduced joint pain and boost overall health, key during hormonal shifts.

7. Turmeric (optional):

• Curcumin: An anti-inflammatory compound, turmeric can help reduce menopause-related joint pain and inflammation.

8. Lemon Juice (optional):

• Vitamin C: Boosts iron absorption, supporting energy levels and improving skin health.

 

Summary:

This balanced Lentil & Spinach Soup is packed with protein, healthy fats, and fiber—making it an ideal meal for women navigating perimenopause and menopause. The combination of lentils, spinach, quinoa, and walnuts offers a comprehensive nutritional profile that supports hormonal balance, digestive health, and energy levels while reducing inflammation and promoting skin and bone health. Enjoy with Pineapple & Jasmine Umri for a cooling contrast to this warming bowl.