Spiced Lentil Soup (Gut-Healing & Hormone-Balancing)

There’s something about a bowl of soup simmering on the stove that just feels like fall... grounding, nourishing, and calm. This Spiced Lentil Soup brings all that cozy comfort with none of the bloat or heaviness.

It’s made with fiber-rich lentils, anti-inflammatory spices, and colorful veggies that feed your gut microbiome and balance blood sugar which are two major keys to happy hormones and steady energy. It’s quick enough for a weeknight dinner, budget-friendly, and even better the next day.

Ingredients (Serves 4–6)

• 1 cup dry lentils (green or brown), rinsed

• 1 tbsp olive oil or avocado oil

• 1 yellow onion, diced

• 2 carrots, peeled and chopped

• 2 celery stalks, chopped

• 3 garlic cloves, minced

• 1 tsp ground cumin

• 1 tsp turmeric

• ½ tsp smoked paprika

• ½ tsp ground coriander

• ¼ tsp cinnamon (optional but warming)

• 1 (14 oz) can diced tomatoes

• 4 cups vegetable or chicken bone broth

• 2 cups water (as needed for desired thickness)

• 1–2 cups chopped spinach or kale

• Juice of ½ lemon

• Sea salt and pepper, to taste

• Fresh parsley, for garnish

Instructions

1. Sauté the aromatics: In a large pot, heat olive oil over medium heat. Add onion, carrots, and celery. Cook for 5–6 minutes until softened.

2. Add garlic and spices: Stir in garlic, cumin, turmeric, paprika, coriander, and cinnamon. Cook 1 minute until fragrant.

3. Add lentils, broth, and tomatoes: Stir in lentils, diced tomatoes, and broth. Bring to a boil, then reduce heat and simmer 25–30 minutes, stirring occasionally, until lentils are tender.

4. Finish with greens: Stir in spinach or kale and simmer another 5 minutes until wilted.

5. Add brightness: Stir in lemon juice, taste, and adjust seasoning with salt and pepper.

6. Serve: Ladle into bowls and top with parsley.

Tips for Success

• Double the batch and freeze half for easy meal prep.

• Add shredded chicken or quinoa for extra protein.

• For a creamy texture, blend half the soup before serving.

Functional Health Benefits

1. Lentils provide plant-based protein and fiber that help regulate estrogen and stabilize blood sugar.
2. Carrots, celery, and onion supply antioxidants and prebiotic fibers to nourish beneficial gut bacteria.
3. Turmeric and cumin reduce inflammation and support liver detoxification.
4. Leafy greens give your body magnesium, calcium, and folate — key nutrients for hormone and adrenal balance.

This combination of protein + fiber + phytonutrients keeps blood sugar steady and supports the gut–hormone connection, helping you feel calm, satisfied, and clear-headed. 

This soup is a perfect example of how food becomes functional (not just filling, but healing). The warming spices support digestion and circulation, while the fiber-rich base helps sweep away waste and toxins that can disrupt hormones.

When you eat meals like this consistently, you’re not just managing symptoms, you’re teaching your body how to thrive again.

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You’ll get:

• A gut-healing, anti-inflammatory meal plan (including cozy recipes like this one)
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Xo,

Dr Sheena