This Hearty Lentil Stew is a recipe that we put together to go alongside our Happy Menopause course, now live on our app! Heart warming belly hug stew has 3 different types legume which are high in phyto-oestrogens and fibre which are good for hormone regulation. This is a super tasty meal that we adore!

Hearty Lentil Stew

Hearty Lentil Stew

This recipe is packed with legumes, herbs and spices which means it's great for women who are experiencing symptoms of perimenopause and menopause. It's a recipe that we put together for our Happy Menopause course, that's live on our app and Dr. Nitu approved!

Takes 25 minutes

Serves 4


  • 3 onions
  • 4 cloves of garlic
  • 4 carrots
  • 10 cherry tomatoes
  • 500 g red lentils
  • 2 pak choi
  • 15 g coriander
  • 1 litre veg stock
  • 100 ml water
  • 400 g chickpeas
  • 400 g cooked lentils
  • 3 tbs tamari
  • 2 tbsp curry powder
  • 1 tsp salt
  • 1 tsp black pepper
  • 1 lime


  • Peel and finely chop the onion and garlic. Finely dice the carrots, slice the leek lengthwise and give it a good wash as often sediment hides in the green of the leek. Slice the leek into approx 2 cm rounds. Drain and rinse the chickpeas and lentils.
  • Heat a 5L non stick pot on high heat, once hot add in the diced onions and fry down until they start to brown around the edges, stirring occasionally. Add in the garlic and diced carrot along with a pinch of salt and cook for 2-3 mins stirring occasionally. Add the chopped leek along with 4 tbsp of water, give it a stir and put the lid on and leave to sweat for 5 mins, this will speed up the cooking process and help the veg release more of its sweetness.
  •  Remove the lid and add in the 500g of split red lentils along with 1L of veg stock and 2L of water. Put the lid on and leave to cook for 20 mins stirring occasionally.
  • Cut the cherry tomatoes in half, finely slice the pak choi and coriander or herb of choice. Remove the lid and add in tamari, curry powder, salt and black pepper along with the cherry tomatoes, cooked chickpeas and lentils and mix through.
  • Bring up to a boil on high heat, add in juice of half the lime, taste and adjust the seasoning to your liking.Serve with your favourite grain of choice or sourdough bread. It will last for 2 days in the fridge and it freezes well.


Calories: 630kcalCarbohydrates: 150gProtein: 53gFat: 5gSaturated Fat: 1gPolyunsaturated Fat: 2gMonounsaturated Fat: 1gSodium: 1654mgPotassium: 2422mgFiber: 59gSugar: 23gVitamin A: 11614IUVitamin C: 33mgCalcium: 218mgIron: 18mg


Keyword menopause, no oil
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