Now that the holidays are over and there aren’t as many situations where less than stellar food is shoved in your face-whatcha going to do now? January has traditionally been a start over time of year which doesn’t always make sense as it’s also a time to hunker down and nest during the cold months. However, the pull to reevaluate and make changes is strong and sometimes really helpful! One of my favorite warm, cozy, healthier foods to make in the winter are definitely soups, including ones like this that has many different foods to support your gut health!
So how does this soup support your gut health? Let's break it down!
Zucchini is rich in essential nutrients such as vitamin C, vitamin A, potassium, and folate. These nutrients are important for immune function, vision, heart health, and cell division. Zucchini also has a significant amount of dietary fiber which is important for digestive help in terms of regular bowel movements, preventing constipation and supporting healthy gut microbiota.
Celery contains antioxidants and anti-inflammatory compounds, including flavonoids and polyphenols which can help prevent chronic inflammation in the gut. Celery also contains natural enzymes, including one called phthalide, which may have a mild diuretic effect and can contribute to the overall digestive process by breaking down food more efficiently. And celery also has prebiotics which provides fuel for the probiotic bacteria in our gut.
Its compounds produce good gut bacteria that have positive effects on the digestive tract. People take garlic to assist with indigestion, irritable bowel syndrome (IBS), gastroesophageal reflux disease (GERD), nausea, and several other issues
Parsnips are a great source of vitamin C, vitamin K, and folate
Parsnips are high in fiber, which can support regularity,
improve your digestive health, regulate blood sugar levels, and enhance heart
- 5–6 cups veggie broth (be sure to check the ingredients on these as sometimes they like to sneak in sugar and gluten!)
- 1 box diced tomatoes (sub 1/3 cup cooked diced beet for AIP)
- 2 cup carrots, chopped
- 1 cup parsnip, chopped
- 1 medium white onion, diced
- 3 ribs of celery, chopped
- 1 medium zucchini, chopped into halfmoons
- 1 cup spinach, chopped
- 2 tsp dried oregano
- 2 tsp dried basil (or 1 tbsp fresh)
- 1/4 cup fresh parsley
- 2 cloves garlic, minced
- 1 tsp sea salt (plus more to taste)
- 2–3 tbsp olive oil
- Place a large stock pot on the stove on medium heat and add olive oil
- Add the onion and garlic and sauté for 4-5 minutes or until the onions become translucent
- Add in the parsnips, celery and carrot and sauté until lightly softened for 3-4 minutes
- Pour in the broth and the remainder of the vegetables (reserving the basil and some parsley for topping) and herbs and stir
- Place the lid over the pot and simmer on medium heat for 15-20 minutes, stirring occasionally
- Once the veggies are cooked through, add in the spinach and stir until the spinach is wilted
- Allow the soup to cool and top with extra parsley before serving
Adapted from the Paleo Minestrone Soup from Unbound Wellness.