Vegan Gut Healing Soup
This Vegan Gut Healing Soup recipe is one of my favorites to share with those who have digestive or liver issues. I adapted the recipe from a few Naturopaths who have mentored me over the years and have since shared this recipe with other doctors who say it is a very healing meal for the gut and liver.
As many of us are in the thick of summer I can assure you, this soup tastes just as outstanding chilled as it does piping hot; indeed a nurturing snack or meal for any season.
If you prefer this recipe with meat, go here.
Ashley’s Vegan Gut Healing Soup
You will need a good sized Stockport. I love and use this one: http://amzn.to/2yHYv2T
I have another variation if this soup when I use my Vitamix (http://amzn.to/2iVQOfo) instead of an immersion blender. In that case, I will take the bone broth, and the chopped up raw veggies and blend them together then simmer for a few minutes. This preserves a lot of the enzymes and phytonutrients in the veggies, which is also healing. Both ways are good, the one with the Vitamix is better for those that do not have an acute digestive issue.
For those with acute digestive issues, the veggies should be cooked for the full 20 to 30min.
If you want a more “raw” experience, then blend the chopped veggies with the hot bone broth until fully blended with the Vitamix and serve without boiling the veggies.
- 1 cup cooked legumes - One cup of legumes 18g of protein and lots of healthy fiber to thicken the soup
- 2 sliced sweet potatoes (optional for thickness)
- 1 sliced cabbage (green or purple – both have gut healing properties)
- 1 large leek or onion
- 3 sliced beets (save beet greens for the end)
- 2-3 inches ginger
- Chopped bunch of cilantro (pulls heavy metals out of body)
- 3 bunches watercress (very healing)
- Optional: Garlic, Bay leaf, pepper, favorite spices, turmeric Chopped bunch of kale or char Chopped beet greens
- 2 sliced sweet potatoes (optional for a thicker soup)
- 1 sliced cabbage
- 1 large leek or onion
- 2-3 sliced beets (save beet greens for the end)
- 2-3 inches of ginger
- Optional: Garlic, Bay leaf, pepper, favorite spices
- Let simmer for 20 minutes.
- Add 2 cups of cooked legumes.
- Stir and turn off heat. The legumes will continue to cook, but will not be overcooked, if you turn the heat off at this point.
- Chopped bunch of kale or char
- Chopped beet greens
- Chopped bunch of cilantro
- Optional: You can also add any leftover cooked veggies at this point that are in your fridge from yesterday’s meals.
- Take a strong hand blender (I use this one and have been very impressed by it: http://amzn.to/1AI6jgV )
- And puree for 5 minutes. This will blend all of the wonderful flavors and blend the legumes), so there are no chunks. Depending on your broth to veggie ratio, you will have a super thick, almost stew-like soup, or a more delicate brothie soup.
Healthy Digestive System
If you eat this soup for one meal per day for a week, you will see a shift in your digestive health. My husband used this same recipe to cured his lifelong constipation. Because of the healthy, healing fiber and the cabbage and the many nutrients veggies and herbs bring, I have seen this soup help a lot of people through the years, so I am happy to bring it to you today. The beets are healing for the liver. Each vegetable and herb has its own healing property that adds up to make this an excellent healing soup! It is VERY filing too. Men like it because of how hearty it is! Almost like chili!
Use filtered or spring water as the foundation for the soup.
Also, for right now I suggest lightly simmering your veggies for 20min before blending as your gut will benefit from the soft, predigested and gentle fiber.
When your gut is stronger, you can try this recipe the more “raw” version where you blend the raw chopped veggies with hot broth then simmer briefly just to warm it. That version has different enzymes and nutrients intact. But should only be consumed after you can handle raw veggies.
To Your Health!