Creamy Roasted Red Pepper And White Bean Soup
A comforting Mediterranean soup blending roasted red peppers and tomatoes with creamy white beans. Topped with Greek yogurt and crunchy pumpkin seeds for a satisfying, protein-packed meal.
Prep
10 min
Cook
30 min
Total
40 min
Makes
2 servings
The feel-good payoff
Why this meal can feel especially good in perimenopause
Think practical wins: steadier energy, comfortable fullness and one less food decision. Your response is personal, so use the prompts below to notice what works for you.
Perimenopause symptoms and relief · Office on Women’s HealthSteadier energy
Feel fueled, not flattened
A complete meal with protein, carbohydrates and fats is designed to offer more staying power than a quick carb-only fix.
Notice: energy 1–3 hours later
Digestive comfort
A portion that works for you
Fiber and plants can support digestion, but more is not always better overnight. Start with a comfortable portion and build gradually.
Notice: comfort + portion
A steadier afternoon
Give your day a solid food foundation
Being properly fed cannot solve a hard day, but a substantial meal can remove hunger and an energy dip from the list of things you are juggling.
Notice: mood + energy later
More staying power
Make the next few hours easier
This meal is built to be more sustaining than a snack-sized stopgap, with enough substance to carry you into the next part of the day.
Notice: energy + fullness later
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
10 min
Cook
30 min
Total
40 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Oven · Blender · Sheet pan
Time saver
Roast a double batch of the tomatoes and peppers to keep in the fridge; they blend easily into a quick pasta sauce later in the week.
Do these three things first
- 1Preheat your oven to 400°F.
- 2Prep cannellini beans (rinsed)
- 3Set out all ingredients before cooking
Ingredients
Gather as you go
Ingredients
From Your Pantry
Cook along
Instructions
0 of 5 steps complete
Next: Preheat your oven to 400°F
- 01
Preheat your oven to 400°F
Preheat your oven to 400°F. Place the halved red bell peppers, Roma tomatoes, and peeled garlic cloves on a baking sheet.
Tap card to mark done - 02
Drizzle the vegetables with olive oil
Drizzle the vegetables with olive oil, season generously with salt and black pepper, and roast for 25 to 30 minutes until soft and slightly charred.
Look for: soft and slightly charred
Tap card to mark done - 03
Transfer the roasted vegetables and any pan…
Transfer the roasted vegetables and any pan juices to a blender. Add the drained cannellini beans, fresh basil, and vegetable broth. Blend until completely smooth and creamy.
Look for: completely smooth and creamy
Tap card to mark done - 04
Pour the blended soup into a medium…
Pour the blended soup into a medium pot over medium-low heat to warm through for about 5 minutes.
Allow: 5 minutes
Tap card to mark done - 05
Divide the warm soup between two bowls
Divide the warm soup between two bowls. Swirl 1/2 cup of Greek yogurt into each bowl and top with 2 tablespoons of pumpkin seeds before serving.
Ready when: everything is assembled and ready to enjoy
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