This cozy, creamy soup layers split peas, mushrooms, and wheat germ, foods naturally high in spermidine. It’s velvety without dairy, satisfying, and perfect for batch cooking.

Ingredients

2 tbsp olive oil
1 medium onion, diced
2 celery stalks, diced
4 cloves garlic, minced
16 oz mushrooms, sliced (oyster + shiitake)
 cup dried split peas, rinsed
2 cups cauliflower florets
5 cups vegetable broth
1 tsp dried thyme (or 1 tbsp fresh)
1 bay leaf
1/2 tsp smoked paprika
1 cup unsweetened non-dairy milk
1 tbsp white miso paste
2 tbsp wheat germ
1 tsp tamari
2 tsp lemon juice
Sea salt and freshly ground black pepper, to taste

Optional toppings:

• Chopped parsley
• Toasted whole-grain croutons
• A light sprinkle of aged Parmesan or cheddar (if you include dairy)

Directions

1. Warm the olive oil in a large pot over medium heat. Sauté the onion and celery with a pinch of salt for 5 minutes until softened. Add the garlic and cook for 1 minute.

   menopause relief straight to your inbox

   Aunt Flo has left the building, does it feel like your old self went with her? Let us help you find yourself again. Sign up to receive our newsletters and receive 15% off your first purchase.

   Thank you. We received your request to join.

   Email is invalid or already taken.

   subscribe

   your privacy is important to us.

2. Add the mushrooms and cook for 8–10 minutes, until they release their liquid and begin to brown.

3. Stir in the split peas, cauliflower, broth, thyme, bay leaf, and smoked paprika. Bring to a boil, then reduce the heat and simmer 30–35 minutes, until the peas are tender.

4. Remove the bay leaf. Blend 2 cups of the soup until smooth, then return it to the pot for a creamy texture (or use an immersion blender to partially blend).

5. In a small bowl, whisk the miso into the soy milk. Stir the soup gently off the heat to keep it silky. Add the wheat germ, tamari, and lemon juice. Season with salt and pepper. If you prefer a thinner consistency, add a splash of hot water.

6. Ladle into bowls and finish with parsley and croutons. If using dairy, add a light sprinkle of aged cheese.

Pro Tips:

• Keep the heat gentle after adding miso and wheat germ to preserve nutrients.
• For extra umami, sear a few mushroom slices separately for garnish and add a splash of sherry vinegar.
• Swap split peas for red lentils to cut cooking time to ~20 minutes (reduce broth by 1/2 cup).