Easy Lentil Soup with Lemon and Dijon
Easy Lentil Soup with Lemon and Dijon
Why This Meal Works for Your Menstrual Phase
The menstrual phase—the days you're actually bleeding—is when your body is shedding, depleting iron stores, and asking for rest. Energy dips, cramps and inflammation peak, and digestion often feels more sensitive. A warm, slow-simmered bowl like this is exactly what the moment calls for:
Plant-based iron from green and red lentils helps replenish what's lost through bleeding
Vitamin C from lemon juice dramatically boosts iron absorption from the lentils (a key pairing for this phase)
Bone broth offers collagen, minerals, and gentle nourishment that's easy on a sensitive digestive system
Folate and B vitamins from lentils support energy production when fatigue hits hardest
Anti-inflammatory fats from olive oil help calm cramps and overall inflammation
Beta-carotene and antioxidants from carrots, celery, and onion support recovery and immune function (which can dip mid-period)
Fiber-rich legumes keep digestion steady without being heavy
Warmth and softness of a slow-simmered soup soothes a tired uterus and is far gentler than raw or cold foods during bleeding
Nourishing, iron-rich, and easy to digest—everything your body is asking for when it's working hard to reset.
This is one of the menstrual-phase recipes from The Freyja Kitchen. The full collection is here, organized by phase.
Easy Lentil Soup with Lemon and Dijon
Serves 4Ingredients
2 tbsp olive oil
3 stalks celery, diced
3 carrots, diced
1 yellow onion, diced
½ tsp sea salt, plus more to taste
¼ tsp black pepper
¼ cup green lentils
½ cup red lentils
4 cups bone broth or vegetable broth
1 tsp soy sauce
1 tsp Dijon mustard
Juice of ½ lemon (about 2 tbsp)
Chili oil, to serve (optional)
Instructions
Rinse both lentils in a fine-mesh strainer under cool water and set aside.
Warm the olive oil in a large saucepan over medium heat. Add the celery, carrots, onion, salt, and pepper. Sauté for 8 to 10 minutes, stirring occasionally, until the onion is translucent and the vegetables soften.
Add the lentils and broth. Bring to a low simmer, then reduce the heat and cook uncovered for about 20 minutes, until the lentils are tender and the soup has thickened.
Turn off the heat. Stir in the soy sauce, Dijon, and lemon juice. Taste and adjust with more salt or lemon. Ladle into bowls and finish with a thread of chili oil if you like a little warmth.