Soup Season Is Here: Comforting, Hormone-Friendly Recipes for Menopausal Women

There’s something about this time of year when the days get shorter, the air turns crisp, and the kettle’s always on that calls for comfort. But at Hello Mimi, comfort doesn’t mean compromise.

In fact, one of the most underrated ways to support your hormones, gut health, and energy during menopause… might be sitting right in your soup pot.

Yep! It’s officially soup season.
And we’re here for every warm, nourishing, easy-to-make spoonful.

Whether you’re managing hot flushes, struggling with low energy, or simply looking for easy weekday lunches that actually fill you up, soup is a simple, soothing, and science-backed solution that works with your body, not against it.

Let’s explore why soups are so powerful and how to make the most of them with 3 easy Hello Mimi-approved recipes.

Why Soup Season Matters (Especially in Menopause)

Let’s start with the big picture. Soup isn’t just a warm meal, it’s a brilliant way to:

✅ Nourish Without Overwhelm

During menopause, digestion can get sluggish. Soups offer gentle, easily absorbed nutrition that won’t stress your gut. The long simmering helps break down fibre and unlock nutrients, which your body will thank you for.

✅ Pack in Nutrient-Dense Ingredients

Soups make it easy to load up on hormone-supportive vegetables (like squash, leafy greens, and legumes), bone broth, herbs, and warming spices that help balance blood sugar and reduce inflammation.

✅ Hydrate While You Eat

Many women forget that hydration needs increase in midlife especially when dealing with fatigue, dry skin, or night sweats. Brothy soups deliver both minerals and moisture in every bowl.

✅ Batch-Cook and Feel Free

Let’s be real: weekdays are busy. Soup is the ultimate batch-cook solution. One pot = multiple meals. It’s portable, freezable, and reheats like a dream.

Why We Love Soup for Hormone Support

Here at Hello Mimi, we believe food should feel good and do good.

Soups are a powerful way to:

• Stabilise blood sugar (to reduce mood swings and cravings)

• Boost fibre (for gut health and estrogen detoxification)

• Calm the nervous system (warm bowls on cold days!)

• Support nutrient absorption (especially if digestion is compromised)

• Ease joint and muscle tension (thanks to anti-inflammatory ingredients)

And did we mention they’re delicious?

3 Simple, Nourishing Soups for Menopause Support

1. Butternut Squash Soup

Comforting, anti-inflammatory, and gently sweet.

Ingredients:

• 1 tbsp olive oil

• 1 onion, chopped

• 2 cloves garlic, minced

• 1 butternut squash, peeled and cubed

• 1 carrot, chopped

• ½ tsp ground turmeric

• 500ml low-sodium veg stock

• 200ml coconut milk (optional)

• Sea salt and pepper to taste

Method:

1. Sauté onion and garlic in olive oil until soft.

2. Add squash, carrot, turmeric, salt and pepper. Cook for 5 minutes.

3. Pour in stock and simmer until soft (15–20 mins).

4. Blend until smooth. Stir in coconut milk and warm through.

5. Serve with a swirl of coconut cream or pumpkin seeds on top.

Hello Mimi Tip: Add a sprinkle of cinnamon to enhance blood sugar balance and flavour.

2. Simple Red Lentil Soup

Protein-rich, grounding, and brilliant for digestion.

Ingredients:

• 1 tbsp olive oil

• 1 onion, chopped

• 2 cloves garlic, minced

• 1 carrot and 1 celery stick, diced

• 1 tsp cumin

• 1 tsp ground coriander

• 1 cup red lentils, rinsed

• 1 tin chopped tomatoes

• 500ml veg stock or water

• Sea salt and lemon juice to taste

Method:

1. Heat oil and sauté onion, garlic, carrot and celery until soft.

2. Stir in spices and lentils for 1–2 minutes.

3. Add tomatoes and stock. Simmer for 20 minutes until lentils are soft.

4. Blend if you prefer it smooth, or serve chunky.

5. Add lemon juice just before serving to brighten it up.

Hello Mimi Tip: Red lentils are great for fibre, iron, and supporting stable energy through the day.

3. Chicken & Vegetable Soup

Protein-packed and perfect for midweek immunity.

Ingredients:

• 1 tbsp olive oil

• 1 onion, chopped

• 2 cloves garlic, minced

• 2 carrots, diced

• 1 courgette, diced

• 1 sweet potato, cubed

• 1 tsp dried thyme

• 500ml chicken stock (preferably homemade or low-sodium)

• 1 cooked chicken breast, shredded

• Handful spinach or kale

• Salt and pepper to taste

Method:

1. Sauté onion and garlic in olive oil until golden.

2. Add carrots, courgette, and sweet potato. Cook 5 minutes.

3. Add stock and thyme. Simmer until vegetables are tender.

4. Add shredded chicken and greens, cook for 5 more mins.

5. Season to taste and serve with a squeeze of lemon.

Hello Mimi Tip: Add a spoon of miso paste just before serving for extra gut-friendly goodness.

Food, Comfort and Convenience = Real Support

At Hello Mimi, we believe hormone support starts with how you eat, sleep, move, and feel. And soup just happens to tick a lot of those boxes.

• It’s food that feels like care.

• It’s nutrition that’s easy to digest.

• It’s weekday-friendly and freezer-ready.

• It’s simple and satisfying at the same time.

Because let’s be honest, sometimes life is soup weather.

Looking for More Kitchen Inspiration?

If you found this post helpful, don’t miss our Detox Your Kitchen guide full of helpful swaps to make your kitchen more hormone-friendly (without an overhaul).
→ Download the free PDF here

And if you’re ready to go deeper with your wellness journey…

🌿 Join our 7-Day Menopause Reset - a powerful, food-first programme that includes simple meals, nervous system support, and a fresh way to reconnect with your body.

✨ Explore the Reset here

Disclaimer:

At Hello Mimi, we’re here to support and empower you with education, encouragement, and practical tools but we’re not a substitute for personalised medical advice. The information in this blog is for general guidance only. Always consult a qualified healthcare provider before making changes to your health, diet, or supplements especially if you're managing a condition or taking medication.