Pumpkin–Quince Soup with Roasted Pumpkin Seeds – Nourishing Warmth for the Luteal Phase

In the luteal phase, the days between ovulation and menstruation, our body gently shifts its rhythm. Progesterone levels rise, body temperature increases, and many women feel a stronger need for rest, warmth, and comfort. Now is the time to nourish yourself with warming, grounding foods that balance hormones and sustain energy without weighing you down.

A perfect companion for this time is this pumpkin–quince soup with white beans and roasted pumpkin seeds – creamy, satisfying, and packed with nutrients that support you gently through your second cycle half.

Pumpkin – Warming Energy & Magnesium for Inner Calm

Hokkaido pumpkin is rich in beta-carotene, which the body converts to vitamin A to strengthen skin, mucous membranes, and the immune system. Its slow carbohydrates stabilize blood sugar – key to avoiding cravings and mood swings.

And thanks to its high magnesium content, pumpkin helps relax muscles and nerves – exactly what your body needs in the luteal phase, when PMS or sleep problems can arise.

Pumpkin is your natural luteal comfort food – nourishing, warming, and soothing.

Quince – Gentle Cleansing & Gut Balance

Quince not only adds a subtle, fruity flavor to the soup but also provides valuable pectin – a soluble fiber that supports gut health and thus hormone balance, since excess estrogen is eliminated through the digestive system.

Rich in antioxidants, vitamin C, and polyphenols, quince helps protect cells and reduce inflammation, which benefits your skin, digestion, and overall cycle comfort.

Quince gently cleanses, strengthens, and lightens the body during the luteal phase.

Pumpkin Seeds – Small Hormone Helpers with Big Impact

The crispy topping is more than decoration: Pumpkin seeds are rich in zinc, magnesium, and tryptophan – three micronutrients that are especially valuable during the luteal phase:

• Zinc supports progesterone production, promoting inner calm and balance.

• Magnesium relaxes body and mind, easing PMS and sleep issues.

• Tryptophan is a natural precursor to serotonin, the happiness hormone.

Together, pumpkin seeds naturally support your hormonal balance – a perfect addition to a cycle-friendly meal plan.

Holistic Nourishment – The Perfect Synergy

Together, pumpkin, quince, and pumpkin seeds create a harmonious trio:

• Grounding & warming (Pumpkin)

• Cleansing & balancing (Quince)

• Mineral-rich & hormone-supportive (Pumpkin seeds)

This soup doesn’t just nourish your body – it brings a sense of inner calm and balance, helping you embrace your luteal phase with awareness and care.

Recipe: White Bean Pumpkin Soup with Quince & Mushroom Topping

Servings: 4 | Preparation time: approx. 35 min

Ingredients

• 1 can (≈ 240 g drained) white beans

• 400 g Hokkaido pumpkin (with skin, seeded)

• 400 g carrots

• 1 quince

• 1 l vegetable broth

• 1 tsp salt (or to taste)

• 1 ½ tsp curry powder

• 1 tsp fresh grated ginger (or ½ tsp powder)

• ¼ tsp cinnamon

• ¼ tsp cardamom

For the topping:

• 4 tbsp soy yogurt

• 2 tbsp roasted pumpkin seeds

• 150 g mushrooms (e.g. button or oyster), sliced

Preparation

1. Prep the vegetables: Cut pumpkin, carrots, and quince into pieces.

2. Season & cook: Add vegetables with curry, ginger, cinnamon, cardamom, and salt to a large pot. Pour in the broth.

3. Simmer: Cover and cook for 20–25 minutes until soft.

4. Add beans: Rinse beans, add to the pot, and blend until creamy.

5. Topping: Sauté mushrooms until golden brown.

6. Serve: Pour soup into bowls and top with soy yogurt, roasted pumpkin seeds, and mushrooms.

Conclusion

This pumpkin–quince soup is more than just a cozy autumn dish – it’s a gentle companion through your luteal phase. It nourishes your body, mind, and hormones with minerals, fiber, and warming energy that ground and strengthen you.

Tip: Make a batch on Sunday – you’ll have a hormone-friendly meal ready to carry you calmly through the week.