Everyday Gut-Healing Vegetable Soup 🍲

This soup is packed with digestive-friendly ingredients, rich in fiber, vitamins, and anti-inflammatory properties. It’s perfect for daily consumption, whether you need a light meal or something to soothe your stomach.

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Ingredients

• 1 onion, chopped
• 3 cloves garlic, minced
• 2 carrots, diced
• 3 stalks celery, chopped
• 2 potatoes, peeled and diced
• 350g frozen peas
• Salt & black pepper, to taste
• Red pepper flakes, to taste
• Oregano, to taste
• A pinch of nutmeg
• 1.5 liters vegetable broth (or water with a bouillon cube)
• 2 tbsp olive oil or butter
• Optional: ½ cup milk or cream for a creamy version

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Instructions

1. Sauté Aromatics: In a large pot, heat olive oil over medium heat. Add onion and garlic, sauté until fragrant and translucent.
2. Cook Vegetables: Add carrots, celery, potatoes, and peas. Stir well.
3. Season & Simmer: Pour in the vegetable broth, add salt, pepper, oregano, nutmeg, and red pepper flakes. Bring to a boil, then reduce heat and simmer for 20-25 minutes until veggies are tender.
4. Optional – Make It Creamy: If you prefer a creamy soup, stir in ½ cup milk or cream at the end and simmer for 2 minutes.
5. Serve & Enjoy: Ladle into bowls and enjoy warm. Pair with toasted bread for a heartier meal.

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Notes & Tips

✔ For a Thicker Soup: Mash some of the potatoes with a fork before serving.
✔ For Extra Protein: Add cooked lentils, chickpeas, or shredded chicken.
✔ For a Vegan Version: Use plant-based milk and olive oil instead of butter.
✔ Storage: Store in an airtight container in the fridge for up to 4 days or freeze for up to 3 months.

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Nutritional Info (Per Serving, Serves 4)

• Calories: ~180 kcal
• Carbs: ~30g
• Protein: ~6g
• Fat: ~5g
• Fiber: ~6g

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Health Benefits 🌿

✔ Great for Digestion: Fiber-rich veggies help with digestion and gut health.
✔ Anti-Inflammatory: Oregano, garlic, and nutmeg have anti-inflammatory properties.
✔ Hydrating & Light: Keeps you hydrated while being easy on the stomach.
✔ Supports Immunity: Onions, garlic, and carrots are packed with vitamins.

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Q&A

Q: Can I add more veggies?
A: Absolutely! Try adding zucchini, bell peppers, or spinach for extra nutrients.

Q: How do I make it more filling?
A: Add quinoa, barley, or pasta to make it a heartier meal.

Q: Can I blend this soup?
A: Yes! Blend half of the soup for a creamy texture while keeping some chunks.

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Would you like a printable version or a meal plan idea with this soup? 😊🍲