The Digestive-Friendly Vegetable Soup is designed to be gentle on the stomach, providing a nutritious blend of vegetables that support digestion. Pumpkin, carrots, and green beans are the stars of this soothing soup, each bringing its own set of health benefits and gentle fibers. This recipe is perfect for anyone looking to integrate more vegetables into their diet in a way that’s both easy to digest and comforting to enjoy. Here’s how to prepare it:
Ingredients
- 2 cups pumpkin, peeled and cubed: Pumpkin is rich in vitamins, minerals, and fiber, which can help to soothe the digestive tract.
- 1 cup carrots, peeled and sliced: Carrots are high in beta-carotene and fiber, supporting digestive health and providing a subtle sweetness.
- 1 cup green beans, ends trimmed and cut into 1-inch pieces: Green beans add fiber and crunch, contributing to the overall nutritional profile without being too heavy.
- 1 medium onion, diced: Onions are a good source of fiber and prebiotics, which support healthy gut flora.
- 2 cloves garlic, minced: Garlic can aid digestion and add depth of flavor to the soup.
- 4 cups vegetable broth: A gentle, flavorful base that’s easier on the stomach than heavy creams or meat broths.
- 1 teaspoon olive oil: For sautéing, adding a touch of healthy fat.
- Salt and pepper to taste: For seasoning and enhancing the natural flavors of the vegetables.
- Optional herbs: thyme or rosemary (½ teaspoon, dried): Herbs can add flavor without overpowering the gentle nature of the soup.
Instructions
- Sauté the Aromatics:
- In a large pot, heat the olive oil over medium heat.
- Add the diced onion and minced garlic, sautéing until they become translucent and fragrant, about 3-5 minutes.
- Add the Vegetables:
- To the pot, add the cubed pumpkin, sliced carrots, and green beans. Stir to combine with the onion and garlic.
- If using, sprinkle the dried thyme or rosemary over the vegetables, stirring to distribute the herbs evenly.
- Simmer the Soup:
- Pour the vegetable broth into the pot, ensuring the vegetables are covered. You can adjust the amount of broth based on how thick you prefer your soup.
- Bring the mixture to a boil, then reduce the heat to a simmer. Cover the pot and let it cook for 20-25 minutes, or until the vegetables are tender.
- Blend (Optional):
- For a smoother soup, use an immersion blender to partially or fully blend the soup to your desired consistency. If you prefer a chunky soup, you can skip this step.
- Season and Serve:
- Once the vegetables are tender (and the soup is blended, if you chose to do so), season with salt and pepper to taste.
- Serve the soup warm, with a side of crusty bread if desired, for a comforting and easy-to-digest meal.
Nutritional Benefits
This Digestive-Friendly Vegetable Soup is packed with ingredients that are known for their beneficial effects on digestion. Pumpkin and carrots provide a good amount of fiber, which helps to regulate digestion, while green beans add both fiber and additional nutrients without being too taxing on the digestive system. The use of olive oil adds healthy fats, aiding in the absorption of fat-soluble vitamins. Opting for a vegetable broth base makes this soup light and hydrating, further supporting digestive comfort.
Enjoy this soup as a gentle, nourishing meal that’s perfect for integrating more vegetables into your daily routine, especially on those days when your digestive system needs a bit of extra care.
