Menopause-Friendly Roasted Cauliflower Soup Easy, Healthy, & Anti-Inflammatory
If you're experiencing low energy, weight gain, or inflammation during menopause, your diet can play a key role in helping you feel your best.
This Roasted Cauliflower, Chickpea & Garlic Soup is not only simple to make but also loaded with ingredients that support digestion, boost immunity, and reduce inflammation—making it a perfect choice for women in menopause.
Why This Soup is a Menopause Must-Have
Menopause can bring about changes in your body, but eating nutrient-dense foods can help you manage symptoms and feel more energised.
This soup is packed with fibre, plant-based protein, and anti-inflammatory ingredients that are great for overall health:
Cauliflower: Rich in fibre and antioxidants, it supports digestion and helps reduce inflammation.Chickpeas: A fantastic source of plant protein and fibre, they help stabilise blood sugar and keep you feeling full.
Garlic: Known for its immune-boosting and anti-inflammatory properties.
Turmeric: Contains curcumin, which may help reduce joint pain and inflammation. (Pro tip: Add black pepper to enhance absorption!)
Nutritional Yeast: Adds a cheesy flavour while providing vitamin B12 for energy and brain function.
Soft Tofu: A great source of protein and healthy fats, perfect for keeping you satisfied.
How to Make This Easy, Menopause-Friendly Soup
Ready in just 30 minutes, this soup is ideal for busy days when you want a healthy, comforting meal without spending hours in the kitchen.
Roasted Cauliflower, Chickpea & Garlic Soup Recipe
Serves 4
Ingredients:
2 heads of cauliflower (roughly sliced)
2 tbsp avocado oil (divided)
1 yellow onion (diced)
1 yellow bell pepper (sliced)
4 garlic cloves (peeled and chopped)
1/2 tsp turmeric
1 tsp ground coriander
2 cups chickpeas (canned, drained, and rinsed)
6 cups vegetable broth
400g soft tofu (drained and pressed)
1/4 cup nutritional yeast
Salt and pepper to taste
Step-by-Step Instructions:
Roast the Cauliflower:
Preheat your oven to 400°F (200°C). Toss the cauliflower with 1 tbsp avocado oil, salt, and pepper. Roast for 20-25 minutes until golden and tender.Cook the Vegetables:
In a large pot, heat the remaining 1 tbsp avocado oil. Add the onions, bell pepper, and garlic, cooking until soft and fragrant. Stir in the turmeric and coriander.Simmer the Soup:
Add the roasted cauliflower, chickpeas, and vegetable broth to the pot. Bring to a boil, then reduce the heat and let it simmer for 15-20 minutes.Blend for a Smooth Texture:
Add the soft tofu and nutritional yeast. Remove from heat and use an immersion blender to blend until smooth. If the soup is too thick, add more broth as needed. Simmer for another 5-10 minutes.Taste and Serve:
Adjust seasoning if needed, then serve warm and enjoy!
Why This Soup is a Menopause Game-Changer
This soup is more than just comforting—it’s packed with nutrients that address common menopause challenges:
May Help Reduce Inflammation: Thanks to turmeric, garlic, and cauliflower.
Supports Weight Management: High fibre and protein keep you feeling full and satisfied.
Boosts Energy & Mood: Nutritional yeast provides B12, while fibre helps stabilise energy levels and mood.
Customise Your Soup
Want to make it your own? Here are some easy tweaks:
Add Heat: A pinch of cayenne pepper can spice things up and boost metabolism.
Make It Creamier: Stir in coconut milk for a richer texture (note: this increases saturated fat).
Boost Protein: Top with roasted pumpkin seeds or hemp seeds.
Support Gut Health: Add a spoonful of plain probiotic yoghurt before serving.
Why I Love This Recipe
This soup is a personal favorite because it’s both nutritious and satisfying.
With 30g of plant-based protein, 10g of fibre, and only 431 calories per serving, it’s a well-balanced meal that keeps you energised and full.
Plus, it’s low in saturated fat (just 2g) and contains 34g of net carbs, making it an excellent choice for maintaining energy levels.
Perimenopause and menopause may bring changes, but small dietary shifts can have a big impact on how you feel.
This Roasted Cauliflower, Chickpea & Garlic Soup is a simple, delicious way to support your body during this phase of life. Give it a try and let me know what you think!
Do you have a go-to menopause-friendly recipe? Share it in the comments below!
P.S. Don’t forget to save this recipe or share it with a friend who might find it helpful!
