Autumn Stew with Lentils and Pumpkin

This nourishing, plant-based stew brings together two autumn favourites - lentils and pumpkin - in a warming, hormone-friendly dish. It’s rich in phytoestrogens, plant compounds that can help support hormone balance during the menopause transition. And it helps you get rid of the pumpkin flesh you may be discarding later this month!

Packed with fibre, protein and slow-release carbohydrates, it helps stabilise blood sugar, support gut health and keep energy levels steady through the day. It’s simple to make, budget-friendly, and ideal for batch cooking on busy weeks.

Serves 4

Ingredients

• 1 tbsp olive oil
• 1 red onion, finely chopped
• 2 garlic cloves, crushed
• 1 tsp ground cumin
• 1 tsp smoked paprika
• 1 tsp dried thyme
• 1 bay leaf
• 200g red lentils, rinsed
• 500g pumpkin or butternut squash, peeled and cubed
• 1 carrot, diced
• 1 celery stick, chopped
• 1 x 400g tin chopped tomatoes
• 750ml vegetable stock or bone broth
• 2 tbsp ground flaxseed
• 2 tbsp chopped fresh parsley
• Sea salt and black pepper to taste

Method

1. Heat the olive oil in a large pan. Gently cook the onion and garlic for 5 minutes until softened.
2. Stir in the cumin, smoked paprika and thyme. Cook for 1 minute until fragrant.
3. Add the lentils, pumpkin, carrot, celery, bay leaf, tomatoes and vegetable stock. Stir well.
4. Bring to the boil, then reduce the heat and simmer for 25–30 minutes, until the lentils and vegetables are tender.
5. Stir in the flaxseed and season to taste. Sprinkle with fresh parsley before serving.

Tips for Batch Cooking

This stew freezes beautifully. Make a double batch and portion it into containers once cooled. It will keep for 3 months in the freezer or 4 days in the fridge.

Lentil-based stews often taste even better the next day, once the flavours have deepened. Adding a splash of water when reheating helps restore the texture.

You can also stir through a handful of chopped kale or spinach just before serving for an extra boost of magnesium and antioxidants - helpful nutrients during menopause. A spoonful of natural yoghurt on top adds creaminess and a dose of calcium for bone health.

(Explore more ideas in my Recipe Index)