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Cycle-Smoothing Lentil & Root Vegetable Stew

A Hormone-Balancing Recipe for Perimenopause Support

Why This Recipe Works for Perimenopause

During perimenopause, your body needs consistent blood sugar stability, hormone-metabolizing nutrients, and anti-inflammatory compounds to buffer against hormonal swings. This isn't about eating less—it's about eating to support the metabolic demands of this transition.

This warming, grounding stew is designed specifically for hormonal stability. Patients tell us they notice less mood volatility, fewer energy crashes, and better stress resilience when they eat meals like this regularly.

Nutritional Benefits:

  • 18+ grams of protein per serving from lentils and optional bone broth
  • 20+ grams of fiber to support healthy estrogen metabolism and blood sugar stability
  • Cruciferous vegetables that support Phase 1 and 2 liver detoxification
  • Resistant starch from lentils that feeds beneficial gut bacteria
  • Anti-inflammatory spices that reduce systemic inflammation
  • Complex carbohydrates that provide building blocks for progesterone production
  • Sulfur-rich alliums that support estrogen detoxification

Ingredients

Base Stew

  • 2 tablespoons olive oil or avocado oil
  • 1 large yellow onion, diced
  • 4 cloves garlic, minced
  • 2 tablespoons fresh ginger, minced (or 1 tablespoon ground ginger)
  • 2 cups red or green lentils, rinsed (red cook faster, green hold shape better)
  • 2 medium sweet potatoes, peeled and cubed (about 3 cups)
  • 3 large carrots, peeled and sliced (about 2 cups)
  • 2 cups cabbage, chopped (or 2 cups Brussels sprouts, halved)
  • 1 medium parsnip, peeled and cubed (optional, adds earthy sweetness)
  • 6 cups bone broth or vegetable broth (bone broth adds extra protein)
  • 1 (14.5 oz) can diced tomatoes (optional, for added depth)
  • 1 bay leaf

Spice Blend

  • 2 teaspoons ground turmeric
  • 1 teaspoon ground cumin
  • 1 teaspoon ground coriander
  • ½ teaspoon smoked paprika
  • ½ teaspoon black pepper
  • 1 teaspoon sea salt (adjust to taste)
  • ¼ teaspoon cayenne pepper (optional, for heat)

Finishing Touches

  • 2 cups baby kale or spinach (added at the end)
  • 2 tablespoons tahini (adds creaminess and healthy fats)
  • 1 tablespoon apple cider vinegar (brightens flavors and supports digestion)
  • Fresh parsley or cilantro, chopped (for garnish)
  • Lemon wedges (for serving)

Optional Add-ins for Extra Nutrition

  • 2 tablespoons hemp hearts (plant-based omega-3s)
  • 1 tablespoon ground flaxseed per serving (gentle phytoestrogen support)
  • Dollop of full-fat Greek yogurt or coconut yogurt (adds probiotics and creaminess)

Instructions

Step 1: Build the Flavor Base

  1. Heat olive oil in a large Dutch oven or heavy-bottomed pot over medium heat.
  2. Add diced onion and sauté for 5-6 minutes until softened and translucent.
  3. Add minced garlic and ginger, stirring constantly for 1-2 minutes until fragrant. Don't let the garlic burn.

Step 2: Toast the Spices

  1. Add all the spices (turmeric, cumin, coriander, paprika, black pepper, salt, and cayenne if using) to the pot.
  2. Stir constantly for 30-60 seconds to toast the spices and release their essential oils. This step is crucial for developing deep flavor.

Step 3: Add Vegetables and Lentils

  1. Add the rinsed lentils, sweet potato cubes, sliced carrots, parsnip (if using), and bay leaf to the pot.
  2. Stir everything together to coat the vegetables and lentils with the spiced oil mixture.
  3. Pour in the bone broth (or vegetable broth) and diced tomatoes if using.
  4. Bring to a boil over high heat.

Step 4: Simmer Until Tender

  1. Once boiling, reduce heat to medium-low and cover partially.
  2. Simmer for 25-30 minutes, stirring occasionally, until lentils are tender and vegetables are easily pierced with a fork.
    • Note: Red lentils will break down and thicken the stew naturally. Green lentils will hold their shape better.

Step 5: Add Cruciferous Vegetables

  1. Add the chopped cabbage or halved Brussels sprouts.
  2. Continue simmering for another 8-10 minutes until the cruciferous vegetables are tender but still have some texture.

Step 6: Finish and Season

  1. Remove from heat and discard the bay leaf.
  2. Stir in the baby kale or spinach—it will wilt from residual heat in about 2 minutes.
  3. Add tahini and apple cider vinegar, stirring until the tahini is fully incorporated and creates a creamy texture.
  4. Taste and adjust seasoning with additional salt, pepper, or acid (lemon juice or more vinegar) as needed.

Step 7: Serve

  1. Ladle into bowls and garnish with fresh parsley or cilantro.
  2. Add optional toppings: hemp hearts, ground flaxseed, or a dollop of yogurt.
  3. Serve with lemon wedges for squeezing over the top.

Serving Suggestions

Serve with:

  • Whole grain sourdough bread (the fermentation supports gut health)
  • Quinoa or brown rice (for additional protein and complex carbs)
  • Side of sauerkraut or kimchi (probiotics for hormone metabolism)
  • Simple green salad with olive oil and lemon dressing

Make it a complete meal: This stew is already balanced, but you can boost protein further by:

  • Stirring in shredded rotisserie chicken in the last 5 minutes
  • Topping with a poached or soft-boiled egg
  • Serving alongside grilled wild salmon

Storage and Meal Prep

Refrigerator: Store in an airtight container for up to 5 days. The flavors actually improve after a day as the spices continue to meld.

Freezer: Freezes beautifully for up to 3 months. Portion into individual containers for easy grab-and-go lunches.

Reheating Tips:

  • Reheat gently on the stovetop over medium-low heat, adding a splash of broth or water if the stew has thickened.
  • Microwave individual portions for 2-3 minutes, stirring halfway through.
  • The lentils will continue to absorb liquid over time, so don't worry if you need to thin it slightly when reheating.

Meal Prep Strategy: Make a double batch on Sunday. Eat it for lunch throughout the week when decision-making feels hard. The consistent nutrition helps stabilize mood and energy during hormonal fluctuations.

Nutritional Information (Per Serving)

Serves: 6-8

Per serving (based on 6 servings):

  • Calories: 380
  • Protein: 18g
  • Carbohydrates: 62g
  • Fiber: 22g
  • Fat: 8g
  • Sugar: 12g (naturally occurring from vegetables)

The Science Behind the Ingredients

Lentils

Provide plant-based protein and soluble fiber that slows glucose absorption, preventing blood sugar spikes that can amplify hormonal symptoms. The resistant starch feeds beneficial gut bacteria that metabolize estrogen through healthy pathways.

Sweet Potatoes

Rich in complex carbohydrates and beta-carotene (vitamin A precursor), which supports progesterone production. The slow-digesting carbs provide sustained energy without blood sugar crashes.

Cruciferous Vegetables (Cabbage/Brussels Sprouts)

Contain compounds called glucosinolates that support both Phase 1 and Phase 2 liver detoxification—critical for processing excess estrogen and preventing estrogen dominance.

Onions & Garlic

Sulfur-rich alliums support Phase 2 liver detoxification and have anti-inflammatory properties. They also support healthy gut bacteria diversity.

Turmeric

Contains curcumin, a potent anti-inflammatory compound that reduces systemic inflammation, supports liver function, and may help reduce joint pain common in perimenopause.

Ginger

Anti-inflammatory and circulation-enhancing properties help with temperature regulation and may reduce hot flash intensity. Also supports digestion.

Bone Broth

Provides collagen, amino acids (especially glycine and proline), and minerals that support gut lining health, hormone production, and joint integrity.

Tahini

Sesame-based tahini provides healthy fats essential for hormone synthesis, plus calcium and magnesium for bone health and nervous system support.

Apple Cider Vinegar

Supports stomach acid production (often low during perimenopause), aids mineral absorption, and may help with blood sugar regulation.

Variations

Mediterranean Version:

  • Add 1 can chickpeas along with lentils
  • Use 1 teaspoon dried oregano and 1 teaspoon dried basil in place of cumin/coriander
  • Add ½ cup sun-dried tomatoes
  • Finish with crumbled feta cheese

Indian-Spiced Version:

  • Add 1 tablespoon curry powder
  • Use 1 can coconut milk in place of 1 cup broth for creaminess
  • Add 1 cup red bell pepper, diced
  • Garnish with fresh cilantro and lime

Moroccan-Inspired Version:

  • Add 1 teaspoon cinnamon and ½ teaspoon ground cardamom
  • Include 1 cup butternut squash
  • Add ¼ cup raisins or dried apricots (chopped) for subtle sweetness
  • Garnish with toasted sliced almonds

Lower-Carb Version:

  • Reduce lentils to 1 cup
  • Reduce sweet potatoes to 1 cup
  • Add 2 cups cauliflower florets
  • Add 1 cup mushrooms for extra umami

Tips for Success

  1. Don't skip toasting the spices. This 30-second step transforms the flavor profile from flat to complex.
  2. Rinse your lentils well. This removes excess starch and any debris, resulting in clearer broth.
  3. Cut vegetables uniformly. Similar-sized pieces ensure even cooking.
  4. Adjust liquid as needed. If you prefer a brothier stew, add more stock. For a thicker stew, simmer uncovered for the last 10 minutes.
  5. Add acid at the end. The apple cider vinegar and lemon brighten all the flavors—don't skip this step.
  6. Make it your own. Use whatever root vegetables you have on hand: turnips, rutabaga, beets, or celery root all work beautifully.