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Nutrition & Fitness Programs

RECIPE: Coconut Red Lentil Stew

If your hormones are feeling a little dramatic, this stew is the edible equivalent of a warm hug and a nap. The Coconut Red Lentil Stew is one of those meals that’s stupidly easy to make, wildly comforting, and low-key therapeutic for your gut and hormone health.

We love her most in the luteal and menstrual phases—aka your body’s cozy, introverted seasons—when warm, grounding meals are a must.


Why this stew supports your hormones

During the second half of your cycle (luteal + menstrual), your body craves stability—emotionally, energetically, and blood sugar-wise. This stew delivers it all. It's packed with fiber, plant protein, anti-inflammatory spices, and healthy fats to nourish your hormones and support gentle detox.

Plus, lentils are rich in iron, folate, and magnesium—nutrients your body really needs if you’re dealing with fatigue, mood dips, or heavy bleeds.

Bowl of lentil curry with rice, garnished with cilantro and diced vegetables. Lime wedges and greens in the blurred background.

Star Ingredients & Hormone Benefits

  • Red lentils – Fast-cooking, protein-packed, and rich in fiber and iron. Great for rebuilding energy and balancing blood sugar.

  • Coconut milk – Full of healthy fats to support hormone production and reduce inflammation.

  • Ginger + turmeric – Anti-inflammatory, circulation-boosting, and great for period pain and bloating.

  • Garlic + onion – Liver-supporting, gut-loving alliums to help detoxify excess estrogen.

  • Leafy greens – Add baby spinach or kale at the end for an easy mineral boost.


Coconut Red Lentil Stew Recipe

Serves: 3–4Time: 30 minutes

Ingredients:

  • 1 tbsp olive oil or coconut oil

  • 1 small onion, chopped

  • 2 cloves garlic, minced

  • 1 tsp fresh grated ginger

  • 1 tsp turmeric

  • 1 tsp ground cumin

  • 1 cup dry red lentils, rinsed

  • 1 can (400ml) coconut milk

  • 2 cups veggie broth or water

  • Salt + pepper to taste

  • Juice of ½ lemon

  • 2 handfuls baby spinach (optional)

  • Chilli flakes (optional, for a little kick)


Instructions:

  1. In a large pot, heat the oil and sauté onion until soft.

  2. Add garlic, ginger, turmeric, and cumin. Cook for 1–2 minutes until fragrant.

  3. Add lentils, coconut milk, and broth. Stir well and bring to a boil.

  4. Reduce heat and simmer for 20–25 minutes until lentils are soft and stew is thick.

  5. Stir in lemon juice and spinach, if using. Let wilt.

  6. Taste and season with salt, pepper, and optional chilli flakes.

  7. Serve warm with rice, naan, or as-is in a big bowl.


Want more hormone-nourishing dinner inspo?

Inside the KHOOII Member Portal, you’ll find a full recipe library sorted by cycle phase. We’re talking soups, stews, bowls, and comfort food that supports your hormones without a side of stress.

Join now to unlock meal plans, live workouts, and wellness rituals that actually work for women’s bodies.


Pro Tips for Hormone Queens:

  • Batch it! This stew freezes like a dream—make a double batch and thank yourself later.

  • Feeling sluggish? Add a pinch of cayenne to stimulate digestion and circulation.

  • More protein please? Toss in some cooked quinoa or chickpeas to up the plant protein content.


This coconut red lentil stew is grounding, nourishing, and ridiculously good for your hormone health. It’s the kind of meal that calms the nervous system and makes you feel taken care of—even if your day was chaos.

You deserve to feel supported all cycle long. Start with dinner.

👉 Download the “Harmonize Your Hormones” eBook



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