A Hormone-Loving Thanksgiving Recipe: Navy Bean Tuscan Kale Soup (from Eat Like a Girl)

Navy Bean Tuscan Kale Soup, Eat Like a Girl, pg 150

When women ask me what to cook during the holidays that feels comforting and supports their hormones, I always go back to this one.

My Navy Bean Tuscan Kale Soup (page 150 in Eat Like a Girl) is one of the most powerful meals for:

• stabilizing blood sugar

• supporting progesterone production

• balancing cravings

• feeding the gut microbiome

• building lean muscle through plant protein

And it’s warm, cozy, nourishing, and perfect for Thanksgiving week.

If you’re trying to eat in a way that supports your female hormones, especially during a season when heavier foods tend to dominate, this soup is one of the best places to start. Let’s get cooking.

Why This Recipe Supports Your Hormones

1. Beans help your body make progesterone

Women need healthy plant fibers and resistant starches to support progesterone production — especially during perimenopause. Legumes like navy beans provide exactly that.

2. Beans are packed with plant protein

Not only do they keep you full, they help stabilize blood sugar and support muscle tissue.Stable blood sugar = calmer hormones.

3. Fiber + veggies = a happy gut microbiome

The more diverse your gut bacteria, the smoother your menstrual cycle, metabolism, and mood.

4. Kale delivers minerals your hormones depend on

Especially magnesium, calcium, and potassium — which support nervous system stability and estrogen detox pathways.

Navy Bean Tuscan Kale Soup

Makes 6 Servings • Chef Leslie • From Eat Like a Girl, page 150

Legumes of all kinds give the female body two key resources: They help with progesterone production, and they are rich in protein to promote muscle building. If you're looking for less of a blood-sugar spike, drizzle your favorite healthy oil on top of this soup.

Ingredients

• 3 tablespoons extra-virgin olive oil

• 1 cup diced yellow onion

• 1 cup peeled, sliced carrots

• 1 cup sliced celery

• 6 garlic cloves, chopped

• 1 teaspoon dried oregano

• 1 teaspoon dried thyme

• 1 pinch to 1 teaspoon red pepper flakes (optional)

• Three 15-ounce cans navy beans, drained and rinsed

• 6 cups Vegetable Broth (page 270)

• 3 cups chopped Lacinato kale, center ribs removed

• Kosher salt and freshly ground black pepper

• 1/4 cup pine nuts, toasted

Instructions

1. Heat the olive oil in a large pot over medium-high heat.Add the onion, carrots, celery, and garlic and cook until the edges of the veggies are soft, about 10 minutes.

2. Add the oregano, thyme, and red pepper flakes (if using) and mix well.Cook for 1 minute.

3. Add the navy beans and vegetable broth and bring to a boil over high heat.Decrease the heat to low and let simmer until everything is soft, 15 to 20 minutes.

4. Transfer 2 cups of the soup to a blender and blend on high speed until smooth.Pour the pureed mixture back into the soup in the pot and mix well.

5. Add the kale and stir until it wilts, 2 to 3 minutes.Taste and season with salt and pepper.

6. Ladle the soup into bowls and sprinkle each serving with pine nuts.Serve warm.

Storage: Store in an airtight container in the fridge for up to 4 days or freeze for up to 1 month.

How to Make This Meal Even More Blood-Sugar Friendly

If you want to lower your glucose response even more:

• Add an extra drizzle of olive oil

• Eat protein first during the day

• Take a short walk after your meal

Little shifts like this help your hormones through the entire holiday season.

Want More Recipes Like This?

This warm, nutrient-dense soup is just one of the 150+ hormone-supportive recipes inside Eat Like a Girl.

If you want more cozy holiday meals that stabilize blood sugar, improve cravings, balance your hormones and support you through all cycles of life, you can grab Eat Like a Girl here and let me know your favorite recipe!