Sip, Scroll, and Learn
(Midlife Edition)

Serves: 4
Prep Time: 10 minutes
Cook Time: 15 minutes

A cozy, velvety tomato basil soup upgraded with white beans and Greek yogurt for a protein boost; perfect for nourishing midlife hormones, metabolism, and mood.

Ingredients

• 1 tbsp olive oil
• 1 small onion, diced
• 2 cloves garlic, minced
• 1 (28 oz) can crushed tomatoes
• 1 (15 oz) can white beans, drained and rinsed
• 2 cups low-sodium vegetable broth
• 1/2 cup plain nonfat Greek yogurt
• 1/4 cup fresh basil leaves (or 1 tsp dried)
• 1/2 tsp Italian seasoning
• Salt and black pepper, to taste
• Optional toppings: grated Parmesan, chickpea croutons, fresh basil

Directions:

1. Sauté Aromatics:
   Heat olive oil in a large pot over medium heat. Add onion and garlic; cook 3–4 minutes until softened.
2. Simmer Soup Base:
   Add crushed tomatoes, white beans, broth, basil, and Italian seasoning. Simmer for 10–15 minutes.
3. Blend Until Smooth:
   Transfer to a blender (or use an immersion blender) and blend until velvety.
4. Add Creaminess:
   Return soup to the pot and stir in Greek yogurt. Warm gently over low heat. Avoid boiling to prevent curdling.
5. Season & Serve:
   Add salt and black pepper to taste. Serve warm with your favorite toppings.

Nutrition (Approx. per serving)

• Calories: 220-250
• Protein: 15-20 g
• Fat: 6-8 g
• Carbs: 35-40 g
• Fiber: 6-8 g