Red Lentil & Black Bean Stew | Hormone-Friendly Menopause Meal

Simple Food That Works With Your Body

This red lentil and black bean stew is one of those recipes that just feels right in midlife — warm, nourishing, and surprisingly easy to digest.

Packed with fiber, plant protein, and anti-inflammatory spices, it supports your hormones, balances blood sugar, and keeps energy steady all day.

Whether you’re working out, working from home, or managing all the things, this is the kind of meal that keeps you fueled and calm.

Ingredients

• 1 Tbsp olive oil

• 1 yellow onion, chopped

• 2 cloves garlic, minced

• ½ tsp chili powder (I often double this)

• ½ tsp ground cumin

• ¼ tsp paprika

• 4 cups vegetable broth

• 1 Tbsp tomato paste

• ¾ cup red lentils

• 1 can (15 oz) black beans, drained and rinsed (mash half with a fork)

• Juice of 1 lime

• ¼ tsp salt

• ¼ tsp black pepper

• 2 Tbsp chopped cilantro (fresh or dried)

Instructions

1. Heat oil in a large pot over medium heat. Add onion and cook 5 minutes, until soft.

2. Stir in garlic, chili powder, cumin, and paprika; cook 1 minute.

3. Add broth and tomato paste. Bring to a boil, then add lentils.

4. Reduce heat and simmer 25 minutes, or until lentils are tender.

5. Add black beans, lime juice, salt, and pepper. Simmer another 5 minutes.

6. Garnish with cilantro and enjoy!

Optional add-ins: shredded chicken, diced green chiles, or extra spice for heat.

Why This Recipe Works for Menopause

• Protein + fiber combo: stabilizes blood sugar and supports lean muscle.

• Lentils + beans: slow-releasing carbs for sustained energy.

• Spices like chili, cumin, and paprika: natural anti-inflammatories that support hormone metabolism.

• Gut-friendly ingredients: promote regularity and detoxification — a must in menopause.

Cam’s Notes

This recipe checks all the boxes: fiber, flavor, and simplicity.

It’s also a great “biofeedback meal.” After eating, check in with yourself — do you feel awesome or off?

That’s your body giving you clues about what supports you best.

Next Step: Strength Meets Nutrition

Pair this recipe with movement that supports your body’s natural rhythm.

Download the Free Menopause Strength Guide  for simple workouts and mindset shifts that help you stay strong, steady, and energized in midlife.