Stuffed Red Pepper Soup
Soup is a great way to stay warm, reduce calories and maintain nutritional intake during the winter months. Soup has many health benefits if you prepare it correctly. Soups can support your immune system when you've been cooped up indoors during the winter. I eat A LOT of soups, like almost every day in the winter. I love them because when my food is cooked through, you digest it so much easier.
Many people think of soup as nourishment for when they are sick or not feeling well. It is always so comforting when a family member brings us soup if we are not feeling well. Warm dishes like soups can bring a sense of comfort to the soul – maybe that's why it's called comfort food!
How to Make Stuffed Red Pepper Soup: Leaks vs. Onions
You could use regular onions, but I loved the idea of using leaks today. Leaks are a little easier to digest for me, as the green parts are low fodmap. If you like the idea of using a regular onion, I would use 1/2 onion in replace of the leaks below.
Leeks are rich in flavonoids, especially one called kaempferol. Flavonoids are antioxidants and may have anti-inflammatory, anti-diabetic, and anticancer properties, as well as other health benefits, which is kind of neat, so I decided to use them for today’s soup! Make sure to wash them under cool water, so you get all the dirt out of them prior to adding them to sauté with the garlic.
Garlic has long been associated with health benefits – from curing a cold to lowering blood pressure and cholesterol levels. Garlic contains vitamins C and B6, manganese and selenium, but it's a chemical called allicin, a type of antioxidant, which is thought to be responsible for its positive effects. If you are strictly following a low fodmap diet, you may enjoy garlic infused olive oil as a substitution for easier digestion.
Why eat soup for improved digestion
Soup is a good way to consume food like veggies or chicken in an easily digestible form. Cooking the ingredients together breaks down the components well before the digestive system has to, making them easy to digest. Eating a fiber-rich diet aids in smooth digestion and also increases insulin sensitivity, which is a good thing. It gives your digestive system a chance to reboot and de-bloat without needing to work really hard to digest the raw food. When cooking your veggies at a high temperature, what this does is break down the fiber and cellulose, so digestion is easier.
Does soup help with IBS or SIBO
Homemade bone broths especially are thought to contain nutrients that are healthy for gut flora and the intestinal lining. Honesty, there is little research for this claim, but I know one thing is that eating soup and eating less veggies with skins on them help soothe IBS symptoms.
Soup and Immune Boosting Powers
When you want to give your immune system a boost, consider eating soup! Soups can help you stave off cold and flu, and they’re a great antidote for times when you are sick. Your system has to work less digesting your food because you’ve broken down most of the fiber to easily digest. Plus, most soups are loaded with disease-fighting nutrients. Studies show that chicken soup can help prevent the common cold, especially if you load it up with fresh garlic, onions, celery and carrots. (It contains powerful immune-boosting chemicals.) A bonus: the hot liquid helps soothe a sore throat. Try my Chicken Detox Soup for starters! You won’t be disappointed!
INGREDIENTS
2 tbsp olive oil
1/2 cup leaks
1 lb. organic 93% lean ground turkey
2 chopped red peppers
2 minced garlic cloves
1.5 cups canned crushed tomatoes with basil
1 - 16.9 oz kettle & fire beef bone broth
1 tsp salt
Pepper to taste
1 tsp ground paprika
1 tsp turmeric
1 tsp dried basil
1 tsp dried oregano
2 tbsp freshly chopped parsley
Optional serving options:
Sour cream
Chopped onion
Shredded cheese
Freshly chopped parsley
Instructions:
In a large pot, heat 2 Tbsp of olive oil.
When the olive oil is hot, add chopped leek and stir until soft.
When the leek is sautéed and softened, add ground turkey and stir occasionally until it’s brown and caramelized.
Add chopped pepper and minced garlic, stir for a few minutes until garlic is fragrant.
Add basil crushed tomatoes, bone broth, salt, pepper and spices (everything except fresh parsley).
Stir and bring it to boil. When starts boiling, cook covered for 20 minutes on low/medium heat.
After 20 minutes, cook uncovered for 5 to 10 minutes more and add chopped fresh parsley.
Serve hot with some freshly chopped parsley and chopped scallion on top and a spoon of sour cream or shredded cheddar cheese.
Enjoy!
Total Prep and Cook Time: 35 minutes
Can I Use Ground Turkey or Ground Beef Instead of Ground Chicken?
Yes, ground beef, or pork would work in this soup recipe. If you wanted to make it vegetarian, you could use lentils or a can of beans.
