Recipe description
July 29, 2026
Menopause Support Salmon Lentil Soup
A comforting salmon lentil soup to support digestion and fiber diversity.
High Fiber
Omega-3 Rich
High Protein
88%
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: fish, tree_nut, celery, milk, peanut, 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:
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 lentils and a variety of vegetables.
- Contains salmon and olive oil for healthy fats and anti-inflammatory potential.
- Colorful herbs and vegetables provide polyphenols and dietary diversity.
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
Salmon
200
gram
Lentils
1
cup
Onion
1
piece
Carrot
2
piece
Celery
2
piece
Garlic
2
clove
Tomato, paste
2
tablespoon
Vegetable broth
4
cup
Oil, olive
2
tablespoon
Thyme
1
teaspoon
Bay leaf
1
piece
Salt
1
teaspoon
Black pepper
0.5
teaspoon
Parsley
2
tablespoon
Instructions
1
Heat olive oil in a large pot over medium heat. Add chopped onion, carrot, and celery. Sauté for 5 minutes until softened.
2
Add minced garlic and cook for 1 minute until fragrant.
3
Stir in tomato paste and cook for 2 minutes to deepen flavor.
4
Add lentils, vegetable broth, thyme, bay leaf, salt, and black pepper. Bring to a boil, then reduce heat and simmer for 25 minutes.
5
Add salmon fillets and cook for 8-10 minutes until salmon flakes easily.
6
Remove bay leaf. Stir in fresh parsley. Serve hot.
More Recipes For Your Gut
Nutrition
380 kcal
Calories
34 g
Protein
40 g
Carbohydrates
12 g
Fiber
6 g
Sugar
20 g
Fat
3 g
Saturated fat
0.8 g
Salt
FAQ
Is this soup suitable for a menopause-focused diet?
It is a balanced, protein- and fiber-rich soup that can fit into a mindful, balanced eating pattern during menopause; it does not promise quick symptom relief.
Can I make it vegan or vegetarian?
Yes, substitute salmon with plant proteins such as chickpeas, white beans, or firm tofu.
What allergens are in this recipe?
Contains fish (salmon) and celery; check broth for gluten if needed.
How can I reduce the salt?
Use a low-sodium broth and/or add less salt; adjust to taste at the end.
How long does it keep and how should I store it?
Refrigerate up to 3–4 days in an airtight container.
Can I freeze leftovers?
Yes, freeze once cooled; best within 2–3 months; thaw in the fridge overnight and reheat.
What are the main nutrients in this soup?
Salmon provides high-quality protein and omega-3s; lentils provide fiber and plant protein; vegetables add vitamins and polyphenols.
How do I adjust the recipe for more people?
Scale ingredients proportionally; adjust the liquid to keep the right consistency; cooking time may vary.
What substitutions can I use if I am missing ingredients?
If you lack tomato paste, use crushed tomatoes or omit; replace olive oil with another cooking oil; herbs can be swapped to taste.
How do I know when the salmon is cooked?
Cook until the salmon flakes easily and reaches an internal temperature around 63°C (145°F).
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.