Protein-Packed Tomato Soup with Cubed Tofu
A comforting, light tomato soup loaded with tender cubed tofu for easy digestion and high-quality plant protein.
Prep
10 min
Cook
15 min
Total
25 min
Makes
1 serving
Created together. Shared with you.
Made by Sara + Lila
Sara created this recipe with Lila and shared it with the perimenopause community.
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 HealthDigestive 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
Steadier 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
Comfortably satisfied
Fullness that has staying power
This meal is designed to feel substantial, so finishing it can feel like the meal is complete rather than the start of an evening of grazing.
Notice: fullness 2–3 hours 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
15 min
Total
25 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Saucepan
Time saver
Prep the vegetables and measure pantry ingredients earlier in the day to shorten cook time.
Do these three things first
- 1Set out all ingredients before cooking
- 2Measure the pantry ingredients before heating the pan
- 3Read through the steps once before you begin
Ingredients
Gather as you go
Ingredients
Cook along
Instructions
0 of 6 steps complete
Next: Heat olive oil in a medium saucepan…
- 01
Heat olive oil in a medium saucepan…
Heat olive oil in a medium saucepan over medium heat at 300°F (150°C).
Tap card to mark done - 02
Add garlic and cook for 1 minute…
Add garlic and cook for 1 minute until fragrant.
Look for: fragrant
Tap card to mark done - 03
Add crushed tomato
Add crushed tomato, vegetable broth, and dried oregano to the pan and stir well.
Tap card to mark done - 04
Bring the soup to a gentle simmer…
Bring the soup to a gentle simmer for 8 minutes until slightly reduced.
Look for: slightly reduced
Tap card to mark done - 05
Gently stir in the cubed tofu and…
Gently stir in the cubed tofu and simmer for 4 minutes until the tofu is heated through.
Look for: the tofu is heated through
Tap card to mark done - 06
Ladle into a soup bowl and serve…
Ladle into a soup bowl and serve hot. Store leftovers in a sealed container in the refrigerator for up to 3 days.
Ready when: everything is assembled and ready to enjoy
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Your symptoms change. Your plan should too.
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