Sip, Scroll, and Learn (Midlife Edition)

Prep time: 5 minutes
Cook time: 20 minutes
Servings: 4

There’s something comforting about a bowl of tomato soup; it’s cozy, nourishing, and feels like a hug in a bowl. This plant-based version gets a protein and fiber boost from quinoa, a creamy swirl from coconut yogurt, and a crunchy finish with roasted chickpea “croutons.”

Ingredients

• 2 tbsp avocado oil
• 1 yellow onion (diced, about 1 cup)
• 3 garlic cloves (minced)
• 5 vine-ripened tomatoes (washed & diced)
• ½ cup tomato paste
• 4 cups vegetable broth
• 1 cup cooked quinoa
• 1 cup unsweetened coconut yogurt
• 2 cups roasted chickpeas (for topping)
• Sea salt & black pepper (to taste)

Directions

1. Heat avocado oil in a medium pot over medium-high heat. Add onion and cook until translucent, about 6 minutes. Season with salt and pepper.
2. Stir in garlic and diced tomatoes. Cook for 4–5 minutes until softened.
3. Add tomato paste and vegetable broth. Lower heat to medium and simmer for 15 minutes.
4. Remove from heat and carefully blend with an immersion blender until smooth.
5. Stir in the coconut yogurt and cooked quinoa.
6. Ladle into bowls and top with roasted chickpeas for crunch.

This isn’t just tomato soup, it’s a powerhouse of flavor, fiber, and midlife nourishment. Whether you enjoy it for a quick lunch, a cozy dinner, or a freezer-friendly meal prep option, this recipe is sure to become a repeat favorite.

🌸 Midlife Wellness Tips

• Bone Support: Tomatoes provide vitamin K and calcium, both important for midlife women to support bone strength.
• Gut-Friendly Boost: Coconut yogurt offers probiotics, helping to maintain a balanced gut microbiome.
• Steady Energy: Adding quinoa provides complex carbs and plant protein to help balance blood sugar and energy levels throughout the day.

Pro Tips & Swaps

• Lighter Option: Skip the quinoa for a lighter, lower-carb version.
• Creamy Upgrade: Swap coconut yogurt for cashew cream if you want a richer texture.
• Flavor Twist: Add fresh basil leaves at the end for extra aroma and brightness.
• Extra Protein: Stir in white beans or lentils to boost satiety.

Storage Tips

• Fridge: Store in an airtight container for up to 4 days. Reheat gently on the stove.
• Freezer: Freeze in single-serving containers for up to 3 months. Thaw in the fridge overnight and reheat before serving.

Nutrition (per serving, approx.)

• Calories: 455
• Fat: 15g
• Protein: 17g
• Total Carbs: 69g
• Net Carbs: 56g
• Sugar: 12g
• Fiber: 13g