• gut healthy turmeric vegetable soup

Gut Healthy Turmeric Vegetable Broth

This Gut Healthy Turmeric Vegetable Broth recipe is full of ingredients designed to improve immune function, reduce inflammation and provide cancer fighting antioxidants.

I hate to be the bearer of bad news but cold & flu season is upon us.

While picking my son up from preschool last week, I couldn’t help but feel surrounded by runny noses and a chorus of coughing little ones.

Nothing tests your immunity quite like a child’s first year of school.

But fear not, there is hope! Besides constant hand-washing, you can help boost your immunity with gut-healthy foods. And The Recipe Redux is here to help with an amazing collection of immunity-boosting recipes.

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What Does Your Gut Do?

The “gut” is your body’s gastrointestinal tract and starts working from the moment food enters your mouth and doesn’t stop until it’s absorbed or excreted from your body.

It’s the largest sensory organ in the body, makes up 70% of the immune system and contains trillions of bacteria…which is more than the total number of cells in the entire body.

If you were to spread the entire GI tract out flat, it would cover a tennis court!

The gut plays a vital role in immunity, providing the body with essential nutrients, digesting food, absorption, excretion and fighting off pathogens.

Digestive disorders are a sign that your gut isn’t working correctly. Improper gut function can be associated with IBS, decreased immune function, heartburn, nausea and vomiting, constipation, gas, bloating, and malabsorption.

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What Causes GI Disorders?

A number of things can cause a problem with the functioning of your gut. Some common causes include:

  • stress
  • inflammation
  • decreased healthy bacteria levels
  • overindulgence of sugar, processed foods, sugar alcohols and food additives
  • poor diet

How Can You Improve your Gut Health?

Finding the root cause of your GI distress should be the first step. Check with your physician or health professional to make a plan before making any changes to diet/medications. An elimination diet can help you determine if there are certain foods your body finds problematic.

Balancing your bacteria is one area you can take to ensure a healthy gut. Consuming probiotic/prebiotic rich foods can help restore gut bacteria levels. Including Omega-3 rich foods (fish, flax, walnuts, chia seeds), fiber and Flavanoids (found in fresh fruits and vegetables) can all play an important role in immunity and gut function. Turmeric and ginger containing foods are being studied for their role on inflammation. This Turmeric Curry Yogurt  Dip is an easy way to include fresh turmeric in your everyday life.

Probiotics are live bacteria that live in your digestive tract and aid in digestion by “cleaning” the gut so that things flow smoothly. They can be found in cultured dairy products (yogurt) and fermented foods (kimchi, sauerkraut). If you are interested in learning more about fermented foods and their power on gut health, check out this great fermented foods article by Foodal! It’s full of fantastic information and healthy recipes you can make at home.

Prebiotics are the non-digestible parts of your food that the probiotic bacteria in your gut use as food. Some prebiotic rich foods include chicory root, leeks, onion, and garlic.

The more food (prebiotics) that your gut bacteria (probiotics) have to eat, the more effective the bacteria work and the healthier your gut will be.

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Gut Healthy Turmeric Vegetable Broth

This recipe is full of fresh vegetables and ingredients designed to support healthy gut function, reduce inflammation, boost immunity and provide cancer fighting antioxidants.

To be 100% honest I had never been a huge fan of vegetable broth before I made this recipe. I often found it bland and kind of boring but this soup is anything but bland.

The vegetables provide a hearty base for the broth, but the real flavor comes from the garlic, turmeric and ginger. I let it simmer and reduce for almost 4 hours to really add flavor and pull those nutrients out of the ingredients into the broth itself.

You can use it as a base for soup but I actually just enjoy sipping on a warm mug of this broth. It’s so warming and tasty!

5.0 from 4 reviews
Turmeric Vegetable Broth
Author: 
Recipe type: soup
Prep time: 
Cook time: 
Total time: 
Serves: 8 cups
 
This Turmeric Vegetable Broth recipe is full of gut healthy ingredients designed to improve immune function, reduce inflammation and provide cancer fighting antioxidants.
Ingredients
  • 1 gallon water
  • 1 onion, roughly chopped (skin removed)
  • 2 carrots, roughly chopped
  • 2 parsnips, roughly chopped
  • 4 stalks celery, roughly chopped
  • 1 leek, chopped (green and white parts)
  • 4 cloves garlic, halved
  • 1 knob ginger, sliced
  • 3 tbsp freshly grated turmeric + scraps leftover from grating (put both in soup)
  • 1 bunch parsley
  • 1-2 tsp salt (to taste)
  • 1 tsp black pepper
Instructions
  1. Place all ingredients in a large stock pot
  2. Cover with water and place on stove over medium-high heat
  3. Let stock come to a boil, reduce heat to low, cover
  4. Allow stock to simmer for 3-4 hours
  5. Using a fine mesh strainer, strain soup and discard vegetables (or use elsewhere)
  6. Serve alone or as broth base for soup
  7. Allow broth to cool before storing in fridge/freezer
  8. Note - I didn't peel the carrots, ginger, or parsnips since I wasn't keeping the scraps afterwards. If you plan on using the cooked vegetables after in a different dish, you may want to peel them.
 

Check out all the other gut healthy recipe from my Recipe Redux friends by clicking below!

 

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I’m linking up with Deborah at Confessions of a Mother Runner and Sarah from A Whisk and Two Wands for Meatless Monday this week! Check out their great collection of vegetarian recipes for even more delicious ideas.

20 Comments

  • comment-avatar
    PJ October 21, 2017 (1:25 am)

    I faced the same situation when my kids first attended school! I used to give them a lot of soups and other home made concoctions. We use a pinch or two of turmeric in most of our dishes. Love your broth recipe and planning to make it this weekend.

    • comment-avatar
      Brynn at The Domestic Dietitian October 23, 2017 (11:20 am)

      Thanks so much PJ! It’s so hard when they start school because they become little germ machines but I love the idea of adding a pinch of turmeric to most of the dishes at home. Great idea.

  • comment-avatar
    Abbey Sharp October 23, 2017 (10:40 am)

    Gorgeous colour packed with so much nutrition and tasty flavours

  • comment-avatar
    Deborah Brooks October 23, 2017 (2:26 pm)

    It is challenging to make a really tasty vegetarian broth love your combination here

    • comment-avatar
      Brynn McDowell October 23, 2017 (9:22 pm)

      Thanks so much Deborah! I felt the same way about vegetable broth but this one has be a believer!

  • comment-avatar
    Catherine Brown October 24, 2017 (7:02 am)

    This is so PERFECT as the weather begins to turn chilly… and you just can’t beat homemade broth! This can easily be made in large batches and stored in the freezer in quart-size freezer bags (just be sure to leave a little room for expansion). Love it that your pot shows signs of love. 😉

    • comment-avatar
      Brynn McDowell October 24, 2017 (9:58 pm)

      Great tip about leaving some room for expansion! Thanks so much Catherine!

  • comment-avatar
    Sarah Remmer October 24, 2017 (9:15 am)

    We will need this recipe for sure! Thanks for sharing!

    • comment-avatar
      Brynn McDowell October 24, 2017 (9:58 pm)

      Thanks Sarah, I gave my kids a little cup of it this morning (in a cardboard to-go coffee cup) and they loved it!

  • comment-avatar
    Emily | EmPowered Nutrition October 24, 2017 (10:36 am)

    I loved the topic this month! I’m always looking for new ways to boost gut health!

    • comment-avatar
      Brynn McDowell October 24, 2017 (9:59 pm)

      I think it’s been one of my favorite monthly topics!

  • comment-avatar
    Lauren Grant | Zestful Kitchen October 24, 2017 (8:54 pm)

    Love this, it looks delicious and SO healthy!

  • comment-avatar
    Nutrition by Nazima October 25, 2017 (8:32 am)

    This sounds super flavourful and nourishing, can’t wait to try!

  • comment-avatar
    Amy Gorin October 25, 2017 (3:31 pm)

    Looks so good!

  • comment-avatar
    Stacey Mattinson October 26, 2017 (8:33 am)

    I usually use chicken broth because I prefer the flavor but this looks like a SUPER flavorful vegetable broth! Will definitely have to give this one a try.

  • comment-avatar
    Katie Cavuto October 27, 2017 (8:31 am)

    Love the vibrancy! I also love turmeric, looks amazing 🙂

  • comment-avatar
    Denise October 27, 2017 (1:01 pm)

    Great to have a veggie broth recipe to boost immunity! Nice to know that it does not have to be bone broth!

  • comment-avatar
    Karman | The Nutrition Adventure October 29, 2017 (7:55 pm)

    Yum! Such a creative, wholesome recipe!

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