Who doesn’t love the comfort of a #GoodGut soup? Whether having it while on the mend or to satisfy a craving, we feel soup is never the wrong choice!
What components does a #GoodGut soup contain?
Plenty of veggies! Soups are a great vehicle to introduce a greater variety of prebiotic-filled veggies to your littles while they’re developing their gut microbiome in an easily-digested way. You can leave them whole or blend them to enjoy as a fam.
A satiating starch- your good bugs love starch and incorporating it into meals like soup can be a wonderful place.
A protein pump for satiety to take your soup from a side to a main
A textured topping (optional) to keep things fun and fresh while chewing!
One of our household go-to's when it comes to #GoodGut soups is a chickpea miso noodle soup, complete with both prebiotic and probiotics, it’s a party for your gut bugs and your mouth!
(Makes 8 servings)
8 cups vegetable broth
5 ¾ cups water
3.5 Tbsp organic miso paste (we love chickpea miso)
2 stalks celery, diced
2 medium carrots, diced (leave the skin on!)
1 small head of broccoli, diced (replace with 1 stalk bok choy if low FODMAP)
1 medium yellow or white onion, diced (omit if low FODMAP)
2 cloves garlic (omit if low FODMAP)
1 cup of kale, medium-finely chopped
1 box chickpea noodles (any other legume-based noodle will do). We prefer shell or fusilli shaped noodles (replace with gluten free noodles if low FODMAP. Add ¼ cup sprouted or rinsed canned chickpeas per low FODMAP serving)
4 Bay leaves
1 tsp caraway seeds
3 Tbsp fresh parsley, minced
½ tsp iodized salt
½ tsp black pepper
In a medium pot, boil 5 cups of water.
In a separate medium/ large soup pot, saute the onions & garlic in ½ cup vegetable broth on medium heat until translucent. Add the carrots, celery, broccoli stems (save the florets to add later so they are not over-cooked!), & kale, saute for another 4 minutes.
Add the remaining vegetable broth, salt, pepper, bay leaves, and caraway seeds to the pot, turn on low to simmer until vegetables are soft, about 8-10 minutes).
Once the water has boiled, add pasta. Boil until al dente, then drain. (keep pasta separate in case you have leftovers- adding it to the soup will likely cause it to turn to mush when stored.
While soup & pasta are cooking, blend the remaining ¾ cup water and miso paste in a blender or food processor. You can whisk them together if you do not have a blender.
Once soup and pasta have finished cooking, remove bay leaves, add broccoli tops/ florets and miso paste to the soup (or you can add 2 Tbsp of the miso water per serving. Try to avoid boiling miso or pouring into very hot soup as that may denature some of the live cultures in it).
Serve soup & pasta. Top with optional chopped parsley.
Mindfully eat & enjoy!
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