As the seasons change, our diets tend to follow. Colder weather causes a trend towards warmer foods to optimize digestion and provide comfort. Soup season is a favourite of mine, as they are quick, easy, and packed full of nutritious foods. I don’t typically follow recipes, but when I do I often modify them based on the ingredients that I have on hand or adjust it to my preferences. Soup recipes are great in that you can easily modify which vegetables you incorporate to change the flavours or simply use what you have on hand. As many vitamins and minerals are water-soluble, cooking the vegetables in broth maintains all of the nutrient content.


The important part of having soup as a meal replacement is making sure you incorporate a good source of protein. This is make sure your nutrients and blood sugar levels are balanced, keeping you feeling full longer. Lentils are a great source of protein and fibre, and easy to toss in a soup!

*This recipe is modified from the Oh She Glows cookbook.


1 Tbsp coconut oil
1 yellow onion, diced
2 cloves garlic, minced
1 Tbsp minced peeled fresh ginger
1-2 Tbsp curry powder
1 1/2 tsp ground cumin
6 cups vegetable broth
1 cup uncooked red lentils, rinsed and drained
1 medium cauliflower, chopped into bite-sized florets
1 medium sweet potato, peeled and diced
2 large handfuls of kale, chopped
3/4 tsp sea salt
freshly ground black pepper


1. In large saucepan, heat the oil over medium heat. Add the onion and garlic, saute for 5-6 min.
2. Stir in the ginger, curry, cumin, coriander and saute for 2 minutes.
3. Add the broth and red lentils, stir to combine. Bring to a low boil, then reduce to a simmer for 5 minutes.
4. Stir in the cauliflower and sweet potato. Cover and reduce heat to medium-low. Simmer for 20-25 min., until vegetables are tender. Season with salt and pepper. Stir in the kale until wilted.


What are your favourite fall soup recipes?