A warming, nourishing lunch that feels comforting but still packs in goodness.
Perfect in midlife because it’s rich in antioxidants, fibre, healthy fats and protein to help keep you fuller for longer.
Like a hug in a bowl!
Key info:
- Protein : 15-20g if served with high protein greek yoghurt
- Fibre: 6-8g
Ingredients (makes a 2-3 portions)
For the soup:
- 2 large handfuls ripe tomatoes
- 1 red onion, chopped
- 3 garlic cloves
- 1 red capsicum, chopped
- 1 tbsp olive oil
- Salt & pepper
- 1 tsp smoked paprika
- 500ml vegetable stock
To serve:
- ½ cup high-protein Greek yoghurt
- 2 slices sourdough toast
Optional extras:
- Crumbled feta
- Shredded chicken
- Pumpkin seeds
- Chilli flakes
- Extra drizzle of olive oil
Method
- Preheat oven to 200°C.
- Add tomatoes, onion, garlic and capsicum to a baking tray. Drizzle with olive oil, season well and sprinkle over smoked paprika.
- Roast for 30–35 minutes until soft, caramelised and slightly charred.
- Transfer roasted vegetables to a blender with vegetable stock and blend until smooth.
- Warm through if needed and serve topped with a dollop of Greek yoghurt, and sourdough toast on the side.
Why it’s great in midlife
Tomatoes are packed with lycopene, a powerful antioxidant linked to heart health and healthy ageing. Roasting them brings out natural sweetness and deep flavour without needing cream or loads of added ingredients.
Adding Greek yoghurt boosts the protein content, helping support muscle health, recovery and fullness — all especially important during perimenopause and menopause when appetite, blood sugar and body composition can start to shift.
Paired with sourdough, this makes a balanced lunch that feels comforting whilst still supporting energy and overall health.
Optional protein boost ideas
- Add cannellini beans before blending
- Stir through shredded chicken
- Add feta on top
- Serve with boiled eggs alongside
Approx nutrition (per serving, including yoghurt & sourdough)
- Protein: 15–20g
- Fibre: 6–8g
- Rich in: vitamin C, lycopene, calcium and healthy fats