Beetroot: 150g (1.5 medium, peeled and diced), Red lentils (dry): 50g (3 tbsp), Chickpeas (Canned): 50g (1/4 cup) Onion: 50g (1/2 medium, diced), Carrot: 50g (1 medium, diced), Garlic: 3g (1 clove, minced), Water: 240ml (1 cup), Cumin: 1g (1/4 tsp), Coriander: 1g (1/4 tsp), Bay leaf: 1 leaf, Olive oil: 5ml (1 tsp), Greek yogurt (plain, low-fat): 30g (2 tbsp), Fresh dill: 3g (1 tsp, chopped), Lemon juice: 5ml (1 tsp), Salt and Black pepper: to taste
1. Heat 5ml olive oil in a pot over medium heat. 2. Add 50g diced onion and cook until translucent, about 3 minutes. 3. Add 3g minced garlic and cook for 30 seconds. 4. Add 50g diced carrot, 150g diced beetroot, 1g cumin,1g coriander and a pinch of salt and pepper. Cook for 2 minutes. 5. Add 30g red lentils, 50g chickpeas 240ml water, 1 bay leaf, a pinch of salt, and black pepper. 6. Bring to a boil, then reduce heat to low. Cover and simmer for 20-25 minutes until lentils and vegetables are tender. 7. Remove bay leaf. 8. Using an immersion blender, blend until smooth. 9. Stir in 5ml lemon juice. 10. Serve topped with 30g Greek yogurt and 3g chopped dill.
This vibrant beetroot and lentil soup is a wonderful way to support wellness during menopause. Beetroot brings a beautiful colour and is rich in antioxidants and nitrates, which help support heart health and circulation. Red lentils and chickpeas provide plant-based protein and iron, helping to maintain muscle strength and steady energy. Carrot and onion add natural sweetness and a mix of vitamins and fibre, promoting digestive health and immune function. Garlic, cumin, coriander, and bay leaf infuse the stew with aromatic flavour and beneficial phytonutrients that support overall vitality. A drizzle of olive oil and a dollop of creamy Greek yogurt add healthy fats, protein, and calcium for strong bones. Fresh dill and a splash of lemon juice bring a bright, refreshing finish and extra antioxidants. This dish is comforting and uplifting, making nutritious eating enjoyable and supportive during menopause.
HerNutrea provides science-backed guidance and community support. Please note that our content is for educational purposes and does not replace professional medical advice. For any health concerns or questions, please consult your healthcare provider.
