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.
The perimenopause lens
A cautious perimenopause lens
These tags explain why the recipe may appear in Lila. They are prompts for noticing your own patterns—not evidence that this meal treats a symptom.
Perimenopause symptoms and relief · Office on Women’s HealthLow energy
Check how the whole meal lands
Food is one part of energy. Notice meal timing, sleep and symptoms together rather than assigning the result to one nutrient.
Track: energy 1–3 hours later
Digestive comfort
Let tolerance guide the portion
Fiber, portion size and ingredients land differently for everyone. Increase unfamiliar foods gradually and notice comfort.
Track: comfort + portion
Mood changes
Watch the whole day
Mood can overlap with sleep, stress and cycle changes. Food and supplements are not substitutes for support when symptoms persist.
Track: mood + sleep + cycle
Fatigue
Separate a pattern from one day
Notice energy alongside sleep, meals and symptoms across several days. Ongoing fatigue deserves a clinical conversation.
Track: energy + previous night
Before you start
Your 40-minute game plan
Gather everything first, then tap ingredients and steps as you go.
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
One clear step at a time
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.
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.
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.
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.
Tap card to mark done
The nutrition underneath
Why this bowl holds together
Blending white beans right into the…
Blending white beans right into the broth is a fantastic way to give soups a rich, heavy-cream texture while significantly boosting the protein and fiber.
To prevent the Greek yogurt from…
To prevent the Greek yogurt from separating or curdling, make sure the soup is warm but not actively boiling when you swirl it in.
Roast a double batch of the…
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.
Your symptoms change. Your plan should too.
One good meal is a start. Your whole week is better.
Tell Lila what you like, what you avoid and which symptoms are loud today. She’ll turn that context into meals, targets and small adjustments that fit real life.