One Bowl at a Time
Empower Nutrition News 📝
Starting next week, Empower Nutrition News will be posted on the gym's blog on Wednesday at 6 pm. Tune in for practical nutrition tips, recipes, and mental fitness strategies you can use to complement your hard work inside and outside the gym.
Vegetable soup to the rescue
Do you find it harder to eat vegetables in the fall? Perhaps you find that a big salad doesn’t hold the same appeal on a dark, rainy night. Fear not: let a bowl of vegetable soup come to the rescue. Vegetable soups are easy to make, last for days, and if you create a solid base, you can switch it up during the week by adding different proteins.
Try this hearty lentil vegetable soup below. You can eat it as is, or one day, you could stir in shredded chicken, the next, add some cooked sausage or salmon. Endless options!
Ingredients (makes 6 servings)
2 tbsps extra virgin olive oil
1 yellow onion, diced
2 stalks celery, diced
2 medium carrots, peeled and diced
4 garlic cloves, minced
1 head of cauliflower, chopped into florets
4 cups kale leaves, chopped
6 cups vegetable broth
2 1/4 cups cooked lentils
Sea salt & black pepper, to taste
Directions
Heat olive oil in a large pot. Add onion, celery, and carrots. Cook for about 10 minutes, until the vegetables are softened.
Add the garlic and cook for an additional 2–3 minutes.
Add cauliflower, kale, and broth. Bring to a boil, then reduce to a simmer for 20 minutes.
Stir in lentils, season with salt and pepper, and serve.
Serving size: 2 cups. Leftovers: Refrigerate for up to 4 days, or freeze for up to 6 months.
Nutrition (per serving, approx.)
187 calories
5g protein
27g carbs
10g fibre
1g fat
Favourite Tip: Keep your soup warm in a crockpot on the warm setting. If you’re working from home and only have a few minutes between meetings, you can grab a mug of hot soup from the pot in a second. Make the healthy choice the easy choice and feel great for it!
