Fenugreek and Lentil Soup Delight

This Fenugreek and Lentil Soup Delight is one of our easy recipes for menopause. This soup is designed with menopausal women in mind, as it includes fenugreek, which is known for its potential benefits in alleviating some menopausal symptoms. Fenugreek contains phytoestrogens, which are plant compounds that can mimic the hormone estrogen in the body, helping to balance hormonal fluctuations that occur during menopause. You can read more about the benefits of fenugreek to menopausal women here.

Moreover, this recipe is easy to prepare, making it a practical choice for women going through menopause who may not have the energy or time for complicated cooking. With a relatively short prep time of just 10 minutes and a total cooking time of 30 minutes, it’s a convenient and nutritious option for those looking to incorporate menopause-friendly foods into their diet.

The combination of red lentils, rich in protein and fiber, with the warming and aromatic spices like cumin, coriander, and ginger, creates a comforting and flavorful soup that can provide both physical and emotional comfort during this transformative phase of life. By enjoying dishes like this Fenugreek and Lentil Soup Delight, women can take a proactive approach to managing their menopausal symptoms while enjoying a delicious and nourishing meal.

Try this recipe and let us know what you think!

Fenugreek and Lentil Soup Delight

Serving SizePrep TimeCook TimeTotal TimeDifficulty
4 servings10 mins30 mins40 minsEasy
Menopause Comfort Soup: Fenugreek and Lentil Delight


1 cup dried red lentils, rinsed and drained
1 tablespoon fenugreek seeds
1 small onion, finely chopped
2 cloves garlic, minced
1 carrot, diced
1 celery stalk, diced
1 teaspoon ground cumin
1/2 teaspoon ground coriander
1/2 teaspoon turmeric powder
1/4 teaspoon ground ginger
4 cups vegetable broth
2 cups water
Salt and pepper to taste
2 tablespoons olive oil
Fresh cilantro or parsley for garnish (optional)


  1. Heat the olive oil in a large pot over medium heat. Add the fenugreek seeds and sauté for a minute or until they start to release their aroma.
  2. Add the chopped onion, garlic, carrot, and celery to the pot. Sauté for about 5 minutes until the vegetables become tender.
  3. Stir in the ground cumin, ground coriander, turmeric, and ground ginger. Cook for another 2 minutes to toast the spices.
  4. Add the rinsed red lentils to the pot and stir to combine with the vegetables and spices.
  5. Pour in the vegetable broth and water. Bring the mixture to a boil, then reduce the heat to low, cover, and simmer for about 20-25 minutes, or until the lentils are soft and fully cooked.
  6. Season the soup with salt and pepper to taste. Adjust the seasonings as needed.
  7. Use an immersion blender to blend the soup until it reaches your desired consistency. If you don’t have an immersion blender, you can transfer the soup in batches to a regular blender, blend, and then return it to the pot.
  8. Taste the soup and adjust the seasoning if necessary.
  9. Serve the fenugreek and lentil soup hot, garnished with fresh cilantro or parsley if desired.

Enjoy this comforting and menopause-friendly meal!

Fenugreek: The Ancient Herb Transforming Menopause Experience for Women

Fenugreek, or Trigonella foenum-graecum L., thrives in the Mediterranean, northern Africa, and the Indian peninsula, serving as a popular herb, spice, or traditional medicine. This plant features unique trifoliate leaves and white to yellow flowers. The seeds, nestled in slender pods, steal the spotlight. Often processed into powders or extracts, these golden yellow seeds boast a rich composition of polysaccharides, essential oils, saponins, and flavonoids, positioning fenugreek as a top choice for numerous health benefits.

Fenugreek excels in aiding blood sugar control, cholesterol management, and weight regulation. It also possesses cancer-fighting, anti-inflammatory, and antibacterial properties. Additionally, it significantly benefits women’s health, particularly in managing menopause symptoms and menstrual cramps.

In the world of pharmaceuticals, fenugreek seeds are quite a big deal. They contain compounds like diosgenin and yamogenin, which are super useful for making stuff like oral contraceptives and steroid hormones. There’s also this compound called trigonelline, which acts like a plant-based estrogen, latching onto estrogen receptors in the body.

Fenugreek Benefits

When it comes to real-life benefits, fenugreek has shown some promising results. Researchers have found that fenugreek boosts sexual function in women, possibly by increasing a type of estrogen in the blood. For those dealing with painful periods, fenugreek extract has helped ease the pain and reduce symptoms like fatigue and headaches.

In postmenopausal women, taking fenugreek seed powder has been helpful in reducing hot flashes and night sweats, though it’s not quite as effective as hormone replacement therapy. A study in 2020 showed that perimenopausal women taking fenugreek extract experienced fewer hot flashes and night sweats, better sleep, and less depression1. Their hormone levels also changed in a way that suggests fenugreek might help balance hormones during menopause. So, it seems like fenugreek could be a pretty handy natural remedy for women going through these changes.

How much Fenugreek to Consume

When it comes to fenugreek seed powder, adults usually take about 5 to 10 grams a day, and they’ve done this for up to 3 years without much issue. If you’re looking at fenugreek seed extract instead, the common dose is around 0.6 to 1.2 grams per day2. Speak with a healthcare provider to find out what dose might be best for a specific condition.

Word of caution

Fenugreek is generally considered safe when you eat it in normal food amounts. But when it comes to taking it in larger doses, like in supplements, there’s a bit of uncertainty about its safety. It’s not recommended for kids as a supplement. Some people might experience side effects like diarrhea, nausea, or other stomach issues, and in rare cases, it could cause dizziness and headaches. If you take a lot of it, there’s a chance it could lower your blood sugar too much, which isn’t good. Fenugreek may also cause allergic reactions in some individuals. There have also been instances where it has been linked to liver problems, either alone or when mixed with other herbs.

For pregnant women, it’s a no-go to use fenugreek in amounts more than what you’d normally eat. Some evidence indicates that fenugreek might increase the risk of birth defects, as observed in both animals and humans. Regarding breastfeeding, the safety of using fenugreek in amounts larger than those typically found in food remains unclear, placing it in a bit of a gray area..3


  1. Wu, T., Yue, R., He, M., & Xu, C. (2020). Effect of Fenugreek on vasomotor symptoms in menopausal women: A protocol for systematic review and meta-analysis. Medicine, 99(23), e20526. https://doi.org/10.1097/MD.0000000000020526 ↩︎
  2. WebMD. (n.d.). Fenugreek. Retrieved November 1, 2023, from https://www.webmd.com/vitamins/ai/ingredientmono-733/fenugreek ↩︎
  3. National Center for Complementary and Integrative Health, “Fenugreek,” accessed on November 1, 2023 at https://www.nccih.nih.gov/health/fenugreek ↩︎