- 2 large celery stalks
- 2 large carrots
- 1 can of chopped tomatoes
- 1 large onion
- Approximately 350-400g of new potatoes
- Small chance of finely chopped ginger root
- 2 cloves of garlic
- Half a red pepper
- 2 tbsp of Worcester sauce
- 1 tbsp of tomato puree
- Sprinkle of mixed herbs
- Black pepper
- Vegetable stock (I used 2 stock cubes)
I simply added all the ingredients in to a saucepan, along with approximately 500ml of water and simmered for 1-2 hours. I then blended the ingredients and poured myself a bowl!
You could easily throw in some cooked chicken afterwards to make it a chicken vegetable soup. This will keep you fuller for longer and help stabilise blood sugar levels.
Why these ingredients?
Contains polyphenols like luteolin which are anti-inflammatory. Read my article here on polyphenols.
Ginger is anti-inflammatory. The phenolic compounds in ginger are known to help relieve gastrointestinal irritation, stimulate saliva and bile production and suppress gastric contractions and movement of food and fluids through the GI tract. Ginger also contains antioxidant compounds beneficial to health such as gingerols. Gingerols also inhibit the formation of inflammatory cytokines; chemical messengers of the immune system.
Is anti-inflammatory. But it also is known to modulate the immune system, improve cholesterol levels, blood pressure, support detoxification and it has antioxidant properties.
Is a prebiotic and thus supports a healthy gut microbiome (gut bacteria) which has a role to play in numerous aspects of our health including immune health, metabolic health, cognitive health, cardiovascular health and detoxification. See our article on digestive health, here and here, for more recommendations around supporting gut health.