Climbing Nutrition- Garden Minestrone Soup with Kale



As I stare at the deep white blanket of snow that covers the outdoors and glitters in the sunlight, and feel the chill of the winter temperatures, it feels like a great day for a warm and hearty bowl of soup. This is why stumbling across this excellent athlete’s recipe on outside magazine’s website really stood out to me. Not only is it packed with protein and carbohydrates, which the climber thrives on, it also has those rich vitamin filled foods to boost you through the cold winter’s days. It’s also easy to make, which is always pleasant. 

You’ll need to get: 

14 1/2 ounces canned diced tomatoes with juice

15 ounce can of garbanzo beans, rinsed and drained

4 cups low sodium vegetable broth

1 large carrot, chopped

3 celery ribs, chopped

1/2 sweet onion, chopped

3 garlic cloves

2 cups of baby kale, loosely packed

salt and pepper to taste

1 handful fresh shredded basil (optional) 


This tasty combination of ingredients will create a meal with 282 calories (not bad for trying to stay light), 5 grams of fat, 55 grams of carbohydrates, 17 grams of dietary fiber, and 16 grams of protein. This meal is perfect for athletes. Especially since it is just shy of the 4 to 1 carb to protein ratio that is recommended in just one meal. 

So how do you make it?

1. Combine all ingredients except the kale, salt, and pepper in a large soup pot and bring to a boil. Reduce heat and simmer, covered, for 40 minutes. 

2. Add Kale and cook for 10 more minutes. Season with salt, pepper, and basil. 

Easy, right? 

If you like this, check out some of their other recipes for athletes:





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