Red lentils: 80g (1/2 cup, dry), Water: 360ml (1 1/2 cups), Carrots: 60g (1 medium, diced), Celery: 30g (1 stalk, diced), Onion: 50g (1/2 medium, diced), Garlic: 6g (2 cloves, minced), Spinach: 60g (2 cups), Olive oil: 10ml (2 tsp), Cumin: 2g (1 tsp), Turmeric: 1g (1/2 tsp), Black pepper and salt: to taste
1. In a medium saucepan, heat 10ml olive oil over medium heat. Add 50g diced onion, 6g minced garlic, 60g diced carrot, and 30g diced celery. Sauté for 3-4 minutes until softened. 2. Stir in 2g cumin and 1g turmeric, and cook for 1 minute until fragrant. 3. Add 80g red lentils and 360ml water. Bring to a boil, then reduce heat and simmer uncovered for 15-20 minutes, stirring occasionally, until lentils are soft and stew is thickened. 4. Stir in 60g spinach and cook for 2 minutes until wilted. 5. Season with salt and black pepper to taste. Serve warm.
This Lentil & Vegetable Soup is rich in plant-based protein and fibre from red lentils, supporting muscle maintenance, blood sugar balance, and digestive health. Olive oil provides heart-healthy monounsaturated fats and helps absorb fat-soluble antioxidants from turmeric and spinach. Carrots, celery, onion, and spinach add vitamins A, C, K, and folate, supporting immune function, bone health, and skin vitality. Cumin and turmeric offer anti-inflammatory and antioxidant properties, which may help ease menopausal symptoms. This stew is warming, satisfying, and supports hormonal balance, heart health, and overall vitality during menopause.
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