Menopause- and gut-friendly
It’s almost spring, and with those lingering spring showers, this is the perfect cozy-but-light dish to enjoy.
I love making lentil soup and playing with different versions. This is honestly how I do my best cooking—following intuition and seeing what I can create. When I came across this recipe in my yoga magazine, I loved the simplicity and warmth of it and knew it would be one worth sharing.
Inspired by North Indian flavors, this soup is filled with warming spices that feel grounding, comforting, and supportive—especially during seasonal shifts and the hormonal transitions of menopause.
Ingredients
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1 tbsp coconut oil
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2 tbsp lentils, washed and drained
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1 tsp dried ginger
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3 large tomatoes, chopped
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½ tsp ground cinnamon
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½ tsp chili powder
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½ tsp black pepper
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¼ cup chopped cilantro, divided
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2½ cups water
Instructions
In a large pan over medium heat, warm the coconut oil. Add the lentils and dried ginger and sauté for a few minutes until fragrant.
Add the chopped tomatoes and cook until softened. Sprinkle in the cinnamon, chili powder, and black pepper, and cook for about one minute to allow the spices to bloom.
Stir in half of the cilantro and cook for another minute. Add the water and bring to a boil. Reduce heat and simmer, partially covered, for about 30 minutes, until the lentils are broken down and soft.
For a smoother texture, let the soup cool for about 5 minutes, then blend until smooth.
Top with the remaining cilantro and enjoy.
Why This Soup Supports Menopause & Gut Health
This dish is simple, but incredibly supportive—especially if digestion feels more sensitive or energy feels unpredictable during menopause.
Gut Health Support
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Lentils are rich in soluble fiber, which feeds beneficial gut bacteria and supports regular digestion.
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Ginger helps stimulate digestion, reduce bloating, and soothe the gut—something many women notice becomes more important during menopause.
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Warm, cooked foods like soup are easier to digest than raw foods, supporting gut comfort and nutrient absorption.
Menopause Support
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Plant-based protein from lentils helps stabilize blood sugar, which can reduce energy crashes, mood swings, and cravings.
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Healthy fats from coconut oil support hormone production and help you feel satisfied after meals.
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Cinnamon and black pepper support metabolic health and circulation, which can feel especially helpful during hot flashes or temperature shifts.
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Tomatoes and herbs provide antioxidants that support inflammation balance and skin health as estrogen levels change.
This soup offers fiber, clean protein, warming spices, and gentle fats—all things the menopausal body tends to thrive on, especially during seasonal transitions.
Comforting, nourishing, and deeply supportive. 🌿✨