Recipe description
September 26, 2026
Menopause Support Edamame Quinoa Soup
A cozy, fiber-rich edamame and quinoa soup for balanced everyday nourishment
Vegan
High Fiber
Protein Rich
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.
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Overall
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We found the following allergens in the recipe ingredients: soy, tree_nut, celery, milk, peanut, mustard, sesame, sulfites, lupin, shellfish
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Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber from edamame, quinoa, and several vegetables.
- Provides strong plant diversity through legumes, whole grains, aromatics, herbs, and vegetables.
- Balances plant protein, slow-digesting carbohydrates, and olive oil for a satisfying meal.
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
Quinoa
0.5
cup
Bean, edamame
0.75
cup
Onion
1
piece
Garlic
2
clove
Ginger
1
teaspoon
Carrot
1
piece
Celery
1
piece
Vegetable broth
3
cup
Oil, olive
1
tablespoon
Soy sauce
1
tablespoon
Sesame oil
1
teaspoon
Salt
1
teaspoon
Black pepper
0.5
teaspoon
Fresh mint
2
tablespoon
Instructions
1
Rinse the quinoa under cold water, then add it to a pot with the vegetable broth and bring to a boil.
2
Reduce the heat and simmer for about 12 minutes, until the quinoa is tender and the liquid is mostly absorbed.
3
While the quinoa cooks, finely chop the onion, garlic, carrot and celery.
4
Heat the olive oil in a soup pot over medium heat and sauté the onion, carrot and celery for 4 to 5 minutes until softened.
5
Add the garlic and grated ginger and cook for another minute until fragrant.
6
Pour in the vegetable broth, bring to a gentle boil, then reduce the heat and simmer for 10 minutes.
7
Stir in the edamame and cooked quinoa and simmer for a further 3 to 4 minutes.
8
Season with soy sauce, sesame oil, salt and black pepper, adjusting to taste.
9
Ladle into bowls, garnish with fresh mint and serve warm.
More Recipes For Your Gut
Nutrition
375 kcal
Calories
16 g
Protein
49 g
Carbohydrates
9 g
Fiber
7 g
Sugar
15 g
Fat
2 g
Saturated fat
3.4 g
Salt
FAQ
How many servings does this edamame quinoa soup make?
The recipe makes 2 servings.
Can I use frozen edamame?
Yes. Add frozen edamame directly to the soup and simmer for 3 to 4 minutes, or until heated through.
Does the soup need cooked quinoa?
No. Rinse the uncooked quinoa, cook it in vegetable broth first, then stir it into the soup.
Is this soup gluten-free?
It can be, if you use gluten-free vegetable broth and gluten-free soy sauce or tamari. Check the labels.
Can I make the soup without soy sauce?
Yes. Omit it or replace it with a little tamari, coconut aminos, or extra seasoning. Adjust the salt to taste.
Is this soup suitable during menopause?
It can fit balanced meals during menopause. It provides plant-based protein and fiber, but it is not a treatment for menopause symptoms.
How can I reduce the sodium?
Use low-sodium vegetable broth, reduce or omit the added salt, and adjust the soy sauce according to taste.
How should I store leftovers?
Cool the soup promptly and refrigerate it in a covered container for up to 3 days. Reheat it thoroughly before serving.
Can I freeze edamame quinoa soup?
Yes. Freeze it in portions in airtight containers for up to 2 to 3 months. Thaw it in the refrigerator and reheat gently.
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