Recipe description
October 2, 2026
Menopause Support Chickpea Walnut Soup
A cozy, fiber-rich soup with chickpeas and walnuts for everyday gut-friendly nourishment.
High Fiber
Whole Grains
Budget Friendly
86%
General Gut Health Match
This score is based on all ingredients included in the food recipe and provides a match score for the general population which is not personalized to your personal profile or gut microbiome test.
Your Microbiome Match
Connect your microbiome test results to see how this recipe matches your personal gut profile.
—
Microbiome match
Log in or add a microbiome test to unlock your personal recipe match based on your gut microbiome results.
Unlock your personal microbiome match
Log in or create an account to connect your test results and personalize recipe recommendations.
Alignment with Your Personal Profile
Create a free account to see how well this recipe aligns with your diets, allergies, intolerances and selected health topics.
--
Overall
Create a profile to see how this recipe matches your dietary preferences.
You indicated the following dietary preferences:
This recipe supports the following dietary preferences:
Create a profile to see how this recipe matches your selected allergies.
You indicated the following allergies:
We found the following allergens in the recipe ingredients: tree_nut, milk, peanut, celery, mustard, sesame, sulfites, lupin, shellfish
Create a profile to see how this recipe matches your selected intolerances.
You indicated the following intolerances:
We found the following intolerances in the recipe ingredients: histamine
Create a profile to see how well the recipe aligns with selected gut-related topics such as IBS, bloating or reflux.
You indicated the following gastrointestinal conditions:
Ingredients in this recipe may be relevant to the following gastrointestinal conditions:
Create a profile to see how well the recipe aligns with your selected health objectives.
You indicated the following health objectives:
Ingredients in this recipe may be relevant to the following health objectives:
Unlock your personal recipe match
Create a free account and complete a short profile to replace these placeholders with your personal recipe scores.
✓ Save diets and preferences
✓ Check allergies and intolerances
✓ Match recipes to gut goals
✓ Save better recipe recommendations
Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber from chickpeas, vegetables, spinach, and walnuts.
- Combines diverse plant foods with polyphenol-rich olive oil, cumin, garlic, and onion.
- Provides a satisfying balance of legumes, healthy fats, and slow-digesting carbohydrates.
Gut Health Score
How these gut-support scores are calculated
These scores are estimated from the recipe’s ingredients, nutritional profile, and gut-health relevance. They are intended as practical guidance, not as medical advice.
Fiber support
Looks at fiber-rich ingredients such as legumes, vegetables, fruit, whole grains, nuts, and seeds.
Polyphenol support
Reflects ingredients such as berries, herbs, spices, cocoa, olive oil, colorful vegetables, and other plant foods.
Diversity support
Considers the variety of plant-based ingredients used in the recipe.
Inflammation-balance support
Considers the balance between whole-food ingredients, healthy fats, added sugars, refined carbohydrates, and highly processed components.
Fermentation support
Reflects fermented ingredients or ingredients that may support microbial fermentation, such as prebiotic fibers.
Blood-sugar balance support
Considers fiber, protein, fat quality, added sugars, and the type of carbohydrates in the recipe.
Ingredients
Chickpea
8
tablespoon
Walnuts
0.5
cup
Onion
1
piece
Garlic
2
clove
Carrot
1
piece
Vegetable broth
3
cup
Oil, olive
2
tablespoon
Spinach
2
tablespoon
Seed, cumin
1
tablespoon
Lemon juice
1
teaspoon
Salt
0.5
teaspoon
Black pepper
0.5
teaspoon
Instructions
1
Rinse and drain the chickpeas, then set aside.
2
Heat the olive oil in a large pot over medium heat.
3
Add the diced onion, garlic, and sliced carrot. Cook for 4-5 minutes until softened.
4
Stir in the cumin and cook for 30 seconds until fragrant.
5
Add the chickpeas and vegetable broth. Bring to a boil, then reduce heat and simmer for 15 minutes.
6
Stir in the spinach and cook for 2 minutes until wilted.
7
Season with salt and black pepper, and brighten with lemon juice.
8
Roughly chop the walnuts.
9
Serve the soup in bowls and top with chopped walnuts. Enjoy warm.
More Recipes For Your Gut
Nutrition
440 kcal
Calories
14 g
Protein
43 g
Carbohydrates
12 g
Fiber
8 g
Sugar
29 g
Fat
4 g
Saturated fat
1.5 g
Salt
FAQ
How many servings does this chickpea walnut soup make?
The recipe makes 2 servings.
Is this soup suitable for a vegan diet?
Yes, all listed ingredients are plant-based. Check the vegetable broth label to confirm it is vegan.
Can I use canned chickpeas?
Yes. Rinse and drain canned chickpeas before adding them to the soup.
How long does the soup take to cook?
After preparing the vegetables, simmer the soup for about 15 minutes, then add the spinach for 2 minutes.
When should I add the walnuts?
Roughly chop the walnuts and sprinkle them over each bowl just before serving.
Can I replace the walnuts?
Yes. Pumpkin seeds, sunflower seeds or chopped almonds can provide a similar crunchy topping, depending on your dietary needs.
Can I make the soup without spinach?
Yes. You can omit the spinach or replace it with another quick-cooking leafy green.
How should I store leftovers?
Cool the soup promptly, refrigerate it in a covered container and use it within 2–3 days. Store walnuts separately if possible.
Does this soup treat menopause symptoms?
No food can be relied on to treat menopause symptoms. This soup can be part of a varied, balanced diet; seek medical advice for persistent or troublesome symptoms.
Your Gut Has a Story. Read It — Then Fix Potential Problems
Full microbiome sequencing + Gut Health Index. Metabolic pathways, diversity, keystone species. Personalized plans available (diet, supplements, diary, recipes). EU lab + Maastricht University spin-off + GDPR-safe.