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Fall foods and a must-try soup recipe!

Santé Physique · 1 oct. 2021

Fall is in full effect and with this new change in season, our bodies need different foods to prepare for the cooler weather. Here’s a list of in-season fruits and vegetables you can include into your meals this Fall.

Plus, check out our recipe for a delicious and hearty lentil soup below!

Sweet potatoes:

This root veggie is a great source of fibre and vitamins A and C. Try it roasted with olive oil, or in soups and stews for added sweetness.

Beets:

Beets are rich in fibre as well as folate and vitamin C. This antioxidant-rich veggie is extremely versatile and can be enjoyed raw or cooked. Don’t throw out the greens! Beet greens are a great source of vitamin A and K and are delicious lightly pan fried in olive oil and finished with a squeeze of lemon juice.

Pears:

Packed with fibre, pears are delicious on their own, sliced thinly in a sandwich or puréed in a soup.

Brussels sprouts:

These nutrition powerhouses are rich in fibre, and vitamins C, K and folate. They’re also rich in antioxidants which help to keep the immune system strong.

Lentils:

Lentils pair perfectly with those hearty fall root vegetables. This legume is full of fibre and is a great way to include more plant-based sources of protein in your diet.

Lentil Sweet Potato Soup

(Serves 6-8)

Ingredients:

  • 1/4 cup olive oil

  • 2 large sweet potatoes, peeled and chopped

  • 3 large carrots, peeled and chopped

  • 1 apple, peeled, cored and chopped

  • 1 onion, chopped

  • 1 cup red lentils

  • 1 tsp fresh ginger, minced

  • 1 tsp ground cumin

  • 1/2 tsp chili powder

  • salt and pepper, to taste

  • 6 cups low sodium vegetable or chicken broth

  • plain yogurt (optional)

Instructions

  1. Heat olive oil in a large pot over medium-high heat. Add chopped sweet potatoes, carrots, apple and onion to the pot. Cook until softened, approx. 10 mins, stirring as needed.

  2. Add the lentils and remaining ingredients (except the yogurt) and stir together. Bring the soup to a boil over high heat, then reduce to medium-low and simmer until the lentils and vegetables are soft, approx. 30 mins.

  3. Purée the soup using a stick blender or other blender.

  4. Bring soup back to a simmer till it reaches the desired temperature. Add more water or broth if too thick.

  5. Serve with a dollop of yogurt on top. Enjoy!

Try this sweet and savoury Lentil Sweet Potato soup which is sure to be a crowd-pleaser.

If you’re looking for more recipe ideas or have dietary questions, TELUS Health MyCare™ offers virtual consultations with Registered Dietitians*. Get your food and nutrition questions answered in the comfort of your home.

Get started with TELUS Health MyCare today

*Registered Dietitian appointments require additional payment of $120 inclusive of applicable taxes. Users under employer-sponsored solutions will not pay a fee for the service. Any payments for appointments must be paid using a valid credit card. An in-app receipt will be provided for you to claim for reimbursement if applicable.


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