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Soup it Up: Incorporating Nutrient Dense Soups Into Triathletes’ Diets

October 29, 2013

This is the first part of a three part series on the benefits of incorporating soups and stews into triathletes’ diet. The inclusion of plant-based soups into a triathletes’ diet is an effective way to incorporate essential nutrients needed for optimal triathlon training.

As a vegan chef and athlete, I appreciate the difficulty of balancing a demanding work schedule with a rigorous training schedule. To maximize my time, I incorporate nutrient dense soups that require minimal preparation and cooking into my training regimen. 

With as little as five ingredients, a soup can be bursting with flavor, and filled with vital nutrients needed for effective triathlon training. Curried cauliflower soup, for example, includes turmeric, which is an anti-oxidant and anti-inflammatory, vitamin C and K, and essential minerals. 

To get you started with the integration of plant-based soups, below is a recipe for Curried Cauliflower Soup.  Curried Cauliflower Soup is a healthy and dairy free alternative to traditional creamed cauliflower soup. 

Enjoy this healthy, hearty soup as an appetizer or as an accompaniment to breakfast on a cold morning.

Curried Cauliflower Soup

Serves: 3-4

Preparation: 25 minutes total: 5 minutes prep/20 minutes cook

Cookware: Soup pot, blender or immersion blender, knife, cutting board


1 head of cauliflower cut into medium florets

1 onion diced

1 clove garlic minced (optional)

1 tablespoon olive oil to sauté

1 tablespoon olive oil to finish soup

Approximately 4 cups water

1 teaspoon salt

1 tablespoon curry powder

Pepper to taste


  1. In a large soup pot heat 1 tablespoon olive oil, add the onion and a pinch of salt and sauté for 2 minutes.
  2. Add the garlic and sauté another two minutes or until the onions become translucent.
  3. Add the cauliflower and barely cover with water. Add four cups water and the oatmeal. Bring to a boil on a medium flame.
  4. Reduce flame and allow mixture to simmer for 5-10 minutes or until cauliflower becomes solf.
  5. Transfer the entire mixture to a blender. Blend on high until the soup becomes “creamy”. (If you prefer a thicker soup, leave some of the water out. You can always add to the blender).
  6. Return the mixture to the pot and turn the flame on low.
  7. Add the teaspoon of salt, tablespoon of curries, and a tablespoon of olive oil. Let simmer for 5 additional minutes.
  8. Serve garnished with fresh herbs.

Melissa Robbins teaches vegan and macrobiotic cooking classes in New York City. Melissa apprenticed with renowned macrobiotic chef and counselor, Melanie Waxman. Melissa graduated from Boston University with a degree in Biology. Outside of the kitchen, Melissa enjoys running, swimming, cycling, Yoga, and CitiBiking. You can follow her @veganmash.



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