For many people, especially in India, constipation is a prevalent health problem.
When your bowel motions are often less regular and stools get harder to pass, you're suffering from constipation.
When you have less than three bowel motions each week, you are considered to be constipated.
If you're one of those people who can't seem to get rid of their constipation, the first and most critical step is to figure out what's causing it. Because we all differ biologically in some way, the difficulties we confront and the causes for them will differ for every one of us. As a result, identify the source of your problem and address it resourcefully.
However, every now and again, a seasonal constipation, stomachache, or unsettled digestion might be relieved by a simple but pleasant cup of soup.
This 1-Pot gut calming vegan biome soup is adaptable, allowing you to use any vegetables and fresh herbs you have on board.
This broth recipe has a number of components that are proven to be gut soothing. Let’s look at the recipe first:
Ingredients:
1/2 small onion, roughly diced (if onion is aggravating to your digestion, sub shallots or the top of green onions)
4 cloves garlic, minced (if garlic is aggravating to your digestion, omit)
1 Tbsp roughly chopped ginger
1 stalk/rib celery
1 cup chopped carrots
1/2 medium red bell pepper
1 cup chopped red cabbage
1 tsp curry powder (or sub a smaller amount of ground turmeric)
1 strip kombu (dried seaweed // adds minerals and aids digestion)
1 oz. dried mushrooms
2 kale stems, chopped (reserve greens for serving or other uses)
1 tsp sea salt, plus more to taste
1 healthy pinch black pepper, plus more to taste
1 Tbsp nutritional yeast (optional)
10 cups water
Tonic:
2 tsp chickpea miso paste (or sub soy miso // ensure gluten-free for GF eaters)
1 cup broth (make using recipe above // we strained out the veggies)
1 small green onion, thinly sliced
Black pepper
Instructions:
BROTH: Heat a large pot or dutch oven over medium-high heat. Add a little water (or sub oil) and onion, garlic, ginger, celery, and carrot. Season with a bit of salt and pepper and sauté for 4-5 minutes.
Add bell pepper, cabbage, and curry powder and stir. Sauté for 3 minutes, then add kombu, shiitake mushrooms, kale stems, salt and pepper, nutritional yeast (optional), and water.
Bring to a low boil over high heat, then reduce to a simmer, cover, and cook for at least 30 minutes, preferably 1 – 1 ½ hours.
Season to taste with more salt and black pepper.
Then,
1) Serve as a vegetable soup,
2) Strain and use as a broth (cool and store leftovers in the refrigerator for 5 days, or in the freezer for 3 months), or 3) strain and make a tonic with miso.
TONIC: To make a serving of miso tonic, add 2 tsp miso paste to a serving bowl and add a bit of the broth. Stir to combine. Then add ~1 cup broth and stir to combine (add more broth for a less potent miso flavor, less broth for a more potent miso flavor). Then add a bit of chopped green onion and serve. Best when fresh but will keep in the refrigerator for 2-3 days. Though not ideal for reheating because the aromatic qualities and nutritional benefits of miso are damaged when boiled.
Recipe by Minimalist Baker.
The broth has multiple ingredients to help boost gut- health. For instance:
Ginger
Ginger is one of the world's healthiest and most tasty spices. It is particularly well-known for its ability to alleviate indigestion, nausea, and vomiting. In fact, 1–1.5 grams of ginger can help reduce nausea from a variety of sources, including chemotherapy-related nausea, post-surgery nausea, and morning sickness.
Miso
Miso is a Japanese term that means "fermented beans" and it is a complete source of protein. It's high in nutrients, is anti-inflammatory and has been linked to a number of health advantages, including improved digestion and a strengthened immune system. It also contain probiotics to aid in the upkeep of the gut microbiota.
Celery
Celery, crisp and crunchy, provides a lot of health advantages. It is high in phytonutrients, which have been demonstrated to lower inflammation in the gastrointestinal system, cells, blood vessels, and organs. Its anti-inflammatory and antioxidant substances safeguard the whole digestive tract. When you eat celery, you'll get vitamins A, K, and C, as well as minerals like potassium and folate.
These are only a handful of the components of a nutritious vegan biome broth. This soup feels like a hug thanks to the aromatics' scent and the healthiness of any available veggies. Do try it for itself and feel the difference in your own gut.
Trust this helps,