Recipe description
September 22, 2026
Menopause Support Sardine White Bean Soup
A cozy, fiber-rich bean and sardine soup for balanced, nourishing meals
High Fiber
Omega-3 Rich
One Pot Meal
88%
General Gut Health Match
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Overall
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Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber from white beans, vegetables, and spinach.
- Combines legumes, sardines, olive oil, herbs, and colorful vegetables for a balanced meal.
- Provides protein, healthy fats, and fiber-rich carbohydrates with no added sugar.
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
Oil, olive
1
tablespoon
Onion
1
piece
Garlic
3
piece
Celery
2
piece
Carrot
1
piece
White beans
2
cup
Sardine
4
piece
Vegetable broth
3
cup
Tomato
1
piece
Spinach
2
tablespoon
Thyme
1
teaspoon
Black pepper
1
teaspoon
Salt
1
teaspoon
Lemon juice
1
teaspoon
Instructions
1
Drain and rinse the white beans. Drain the sardines, reserving a little of their oil if desired, and set aside.
2
Finely chop the onion, garlic, celery, and carrot.
3
Heat the olive oil in a large pot over medium heat. Add the onion, garlic, celery, and carrot and cook for 6-8 minutes until softened.
4
Stir in the tomato and thyme, then add the white beans and vegetable broth. Bring to a gentle simmer and cook for 15 minutes.
5
Add the sardines, breaking them into bite-sized pieces with a spoon, and stir gently into the soup.
6
Stir in the spinach and cook for 2-3 minutes until wilted.
7
Season with salt, black pepper, and lemon juice to taste. Adjust thickness with a splash of water if needed.
8
Ladle into bowls and serve warm.
More Recipes For Your Gut
Nutrition
540 kcal
Calories
34 g
Protein
fifty-eight g
Carbohydrates
14 g
Fiber
8 g
Sugar
22 g
Fat
4 g
Saturated fat
2.4 g
Salt
FAQ
Why is this sardine white bean soup suitable for a menopause-conscious eating pattern?
It combines protein from sardines and beans with fiber and nourishing fats. It can fit a varied diet, but it does not treat menopause symptoms.
How many servings does this soup make?
The recipe makes 2 servings.
Can I use canned white beans?
Yes. Drain and rinse canned beans before adding them to the soup.
Can I use sardines packed in water or oil?
Yes. Drain either type before using. A little of the sardine oil can be reserved for extra flavor if desired.
How can I keep the sardines from breaking apart too much?
Add them near the end of cooking and stir gently, just enough to distribute bite-sized pieces.
Can I make this soup lower in salt?
Use no-salt-added beans and low-sodium broth where available, and taste before adding the listed salt. Sardines may also contain added salt.
How should I store and reheat leftovers?
Cool the soup promptly, refrigerate it in a covered container, and use it within 2 days. Reheat it thoroughly until steaming hot.
What if beans cause digestive discomfort?
Rinse canned beans well and start with a smaller portion. If symptoms persist, choose another ingredient or discuss ongoing symptoms with a healthcare professional.
Is this soup gluten-free and dairy-free?
The listed ingredients are naturally gluten-free and dairy-free, but check packaged broth, beans, and sardines for labeling and cross-contact information.
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