Gluten Free, Grain Free, Keto, Soy Free

1 hour 15 minutes, 4 servings

When the weather turns cooler and you're craving something warm and satisfying, this Cream of Tomato & Garlic Soup delivers exactly what you need. It's the kind of recipe that makes your kitchen smell amazing and fills you with that cozy, nourished feeling we all crave.

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Your New Go-To Comfort Recipe

What sets this recipe apart is the roasting technique. Instead of simply simmering everything on the stovetop, you'll roast the tomatoes, sweet onions, and garlic in the oven for 50-60 minutes. This transforms ordinary vegetables into something extraordinary. The tomatoes become concentrated and sweet, while the garlic turns mellow and buttery. It's this depth of flavor that makes the soup so satisfying.

For those of us navigating menopause, having a repertoire of genuinely satisfying recipes is essential. This soup checks all the boxes: it's warming when temperature regulation feels unpredictable, it's packed with vegetables, and it provides 8 grams of protein per serving. The cream adds richness that makes each bowl feel indulgent, while the roasted vegetables provide substance.

Made for Real Life

One of my favorite aspects of this recipe is how well it fits into a busy life. Yes, it takes about an hour and 15 minutes total, but most of that is hands-off oven time. You can prep the vegetables, get them roasting, and then go do something else like fold laundry, answer emails, or simply sit down with a cup of tea.

The recipe makes 4 generous servings (about 2 cups each), and it stores beautifully. Keep it in the fridge for up to 4 days or freeze it for up to 3 months. During perimenopause and menopause, when energy levels can fluctuate unpredictably, having homemade soup ready to reheat is like giving your future self a gift.

Flexibility Built In

This soup is wonderfully adaptable to your preferences and needs. The recipe calls for half & half, but you can easily substitute coconut milk or cashew cream for a dairy-free version that's just as luxurious. Some people find that reducing dairy helps them feel more comfortable, especially during menopause, and this soup accommodates that beautifully.

Want a little heat? Add a pinch of chili flakes before roasting. Prefer more texture? Top with croutons along with (or instead of) the pumpkin seeds. The toasted pumpkin seeds are wonderful, by the way. They add a satisfying crunch and a lovely nutty flavor that complements the sweet tomatoes perfectly.

Nourishment That Matters

During menopause, our bodies benefit from consistent, satisfying meals that we actually look forward to eating. This soup provides that. Each serving contains 19 grams of fat, which helps with satiety and nutrient absorption. The vegetables contribute 4 grams of fiber, and the overall nutrition profile (290 calories, 26g carbs, 8g protein) makes it a substantial meal when paired with a salad or sandwich, or a comforting light dinner all on its own.

The recipe uses simple, whole ingredients, tomatoes, onions, garlic, vegetable broth, and cream. There's nothing complicated or hard to find, which means you can make this soup whenever the mood strikes without a special shopping trip.

Make It Your Own

Some of my favorite ways to serve this soup:

• With a grilled cheese sandwich for the ultimate comfort meal
• Topped with fresh basil and oyster crackers
• Alongside a simple green salad for a light lunch
• With crusty bread for dipping
• Garnished with parmesan cheese and the toasted pumpkin seeds

The beauty of having a recipe like this in your rotation is that it becomes a foundation for many different meals. You're not stuck eating the exact same thing. You can dress it up or down depending on what sounds good that day.

The Bottom Line

This Cream of Tomato & Garlic Soup is the kind of recipe you'll make again and again. It's comforting without being heavy, flavorful without being complicated, and practical without sacrificing taste.

For those of us in perimenopause or menopause, it's exactly the type of nourishing, satisfying recipe that supports us through this transition. No fuss, no restrictions, just really good food that makes you feel good.

Give it a try this week. I think you'll love it as much as I do!