Key Nutrients: Iron, fibre, isoflavones and protein.
Benefits: Lentils are high in fibre which can help with weight management—a common concern during perimenopause. Isoflavones can bind to estrogen receptors helping to stabilise hormones and reduce the frequency and severity of symptoms such as hot flushes, brain fog and mood swings. Isoflavones are also protective against loss in bone density and osteoporosis. Protein and iron support energy levels and prevent fatigue.
Symptoms Helped: Fatigue, weight gain, mood swings, hot flushes and brain fog.
Ingredients:
200g dried red lentils
1 litre vegetable stock
2 carrots, diced
1 onion, chopped
2 cloves of garlic, minced
1 tsp ground cumin
1 tsp ground coriander
Salt and pepper to taste
2 tbsp olive oil
Mixed seeds (for garnish)
250g firm tofu, cubed
Optional chilli flakes to taste
Instructions:
- Heat the olive oil in a large saucepan over medium heat. Add onions and garlic, sauté until softened.
- Add the carrots and cook for another 5 minutes.
- Stir in the lentils, cumin, and coriander, (as well as optional chilli flakes) cooking for 1 minute before pouring in the vegetable stock.
- Bring to a boil, then reduce heat and simmer for 25-30 minutes or until the lentils are soft.
- Add the tofu: About 10 minutes before the end of cooking, add the cubed tofu to the soup. This allows the tofu to heat through and absorb some of the flavours without breaking apart.
- Blend the soup with a hand blender until smooth. If you prefer chunks in your soup, you might choose to blend only part of it or none at all, depending on your texture preference.
- Season with salt and pepper.
- Serve hot, garnished with mixed seeds for an added boost of omega 3's.
This hearty, comforting soup is filling and nutritionally balanced, perfect for a wholesome meal during perimenopause or any other time.
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