Recipe 11: Creamy Red Pepper & Miso Pasta

Recipes |
6 min read

Published

May 16, 2026

Medically reviewed by

Alyssa Dweck MS, MD, FACOG, MSCP, Chief Medical Officer

During the menopause transition, shifting estrogen levels can influence a myriad of things, including your appetite, blood sugar levels, mood, sleep, and even how your body responds to stress. Many women may also start to notice stronger cravings for carbohydrates and sweets — especially during times of poor sleep or elevated stress levels in this transitional time.

The good news?

There are some healthy options that can actually feed those cravings for comfort food while still supporting your body.

More specifically, today’s recipe is a creamy red pepper and miso pasta – which provides a nourishing, dairy-free alternative to a traditional cream-based pasta dish. It’s rich, satisfying, and loaded with ingredients that may help to support mood shifts, better digestion, blood sugar balance, muscle health, and reduce inflammation during menopause.

Keep reading to learn more.

Red Peppers: Antioxidant Support for Skin, the Immune System, and Body Inflammation

Red peppers are one of the richest dietary sources of vitamin C, an antioxidant that becomes especially important during menopause.¹

Estrogen has been shown to help maintain collagen production and skin integrity; as estrogen declines during the menopause transition, many women may experience drier skin, reduced skin elasticity, and more rapid collagen loss.² Vitamin C plays a critical role in supporting collagen synthesis and can also help to protect cells from oxidative stress.³

Red peppers are also rich in carotenoids, like beta-carotene and capsanthin, which are compounds associated with lowering inflammation in the body, as well as having cardioprotective properties.⁴ Since cardiovascular risks can increase after menopause,⁵ including colorful, antioxidant-rich vegetables into your daily diet can be a helpful way to support your heart health.

Garlic and Red Onions: Beneficial for Gut and Heart Health

Garlic and onions contain prebiotic fibers that can help nourish beneficial gut bacteria in our diverse gut microbiome. This matters because menopause has been increasingly linked to changes in the gut microbiome, which can influence shifts in metabolism and immune function.⁶

Garlic has also been studied for its cardiovascular benefits, including its potential positive effects on blood pressure and cholesterol levels.⁷ Because estrogen normally offers some cardiovascular protection before menopause, maintaining a heart healthy diet during midlife can provide some added support. Additionally, onions provide the antioxidant quercetin, a flavonoid that may help combat inflammation and oxidative stress in the body.⁸

Cashews: Magnesium for Stress, Sleep, and Mood

Cashews create a comforting creaminess in this recipe, without the saturated fat load of heavy cream.

More importantly, they provide magnesium — a mineral many women do not consume in adequate amounts. Research suggests magnesium may help support sleep and reduce symptoms associated with stress and anxiety, both of which may become exacerbated during menopause.⁹

The healthy fats in cashews also may help to slow digestion, which can support steadier blood sugar levels and longer-lasting satiety.¹⁰

Miso Paste: Fermented Support for Gut Balance and Symptom Management

Red miso paste brings the umami flavor along with fermented probiotics that may help to support gut health.

Emerging research suggests the gut microbiome may influence mood, cognitive function, inflammation, and estrogen metabolism through what scientists are calling the “estrobolome.”¹¹

Miso is also made from soybeans, which naturally contain isoflavones. Soy isoflavones have been studied extensively for their potential role in reducing menopausal symptoms such as hot flashes.¹²

Bone Broth: Increase Your Protein and Collagen

Using chicken bone broth instead of cream helps increase your protein intake while keeping the sauce for this recipe both silky and satisfying.

Protein becomes an increasingly important nutrient during menopause because women naturally lose muscle mass as estrogen declines. Higher protein intake helps support muscle maintenance, metabolism, strength, and blood sugar regulation.^{13, 14}

Chickpea Pasta: Comfort Food That’s Blood Sugar Friendly

Traditional refined pasta can cause significant blood sugar spikes, especially when eaten by itself. Chickpea pasta offers a more balanced option because it contains substantially more protein and fiber.¹⁵

Fiber is critical during menopause for its ability to support steady blood sugar, digestive health, cholesterol management, and satiety. Higher-fiber diets are also associated with healthier body weight and reduced cardiovascular risk.¹⁶

Importance of Pairing with Lean Protein:

Serving this pasta dish with a chicken or fish adds additional protein to further support more stabilized blood sugar during menopause as well as muscle function.^{17, 18}

Fatty fish, like salmon, can also provide omega-3 fatty acids, which may provide additional support to cardiovascular health, cognitive function, and inflammation regulation in the body during menopause.¹⁹

Balanced meals that combine protein, fiber, and healthy fats can help women feel satisfied longer while potentially avoiding severe blood sugar fluctuations, which may contribute to fatigue, mood swings, and cravings.²⁰

Enjoy and let us know how you like this recipe in the comments below!

For a quick instructional video on how to put this recipe together, check out the below clip!

Ingredients

Yields: 4 servings
Prep time: 10 minutes
Cook time: 25 minutes

Sauce Ingredients:

3 Whole Red Bell Peppers
Diced ½ cup Red Onion Chopped
2 cloves Garlic roughly chopped
2 tbsp Extra Virgin Olive Oil
⅛ cup Sun-Dried Tomatoes
Drained ¼ cup Cashews
2 tsp Red Miso Paste
1 tsp Paprika ¼ cup (or more)
Chicken Bone Broth (to loosen up the sauce)
Fresh Basil, chopped
Sea Salt to taste

Pasta & Serving:

1 box (8 oz) Chickpea Pasta
Lean protein of choice (like chicken breast or fish)

Instructions:

Cook the chickpea pasta in salted water according to the package instructions. Drain and set aside.
Heat a splash of olive oil in a large pan over medium heat. Add the diced red bell peppers, red onion, and garlic. Sauté until the vegetables are soft and fragrant.
Transfer the sautéed vegetables to a blender. Add the extra virgin olive oil, sun-dried tomatoes, cashews, red miso paste, paprika, and a pinch of sea salt to taste. Blend until completely smooth and creamy.
Pour the blended sauce back into the pan over low heat. Stir in the fresh basil. To thin out the sauce, slowly pour in the chicken bone broth, mixing until it reaches your desired creamy consistency.
Add the cooked chickpea pasta to the pan, tossing gently until the noodles are completely coated in the sauce. Remove from heat, serve with your favorite lean protein, and enjoy!

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