Alkaline Diet Recipe #174: Soothing Gut Healing Soup

gut healing soup recipe
Article by ross

A Delicious, Soothing Soup to Heal Your Gut

You cannot have abundant energy without a healthy gut. Period.

An unhealthy gut is the #1 cause of fatigue.

And when your gut is unhealthy, it can cause more than just digestive discomfort – it can ruin your health and run your life.

SEE ALSO: Get Over 150+ Delicious, Easy Alkaline Recipes Here

They say that all good health starts in the gut, and with good reason.

Dubbed the ‘second brain’ (due to the extensive number of neurons that extend 9 meters from the esophogus to the bottm – there are over 100 million neurons in this intricate system!) the gut houses 60-80% of our immune system and is responsible for actually processing and distributing the nutrients we consume.

Gut imbalances have been linked to hormonal issues, autoimmune diseases, diabetes, chronic fatigue, fibromyalgia, anxiety, depression, eczema, rosacea, and a host of other chronic health problems.

You can’t be healthy with an unhealthy gut, but you’ll be happy to know that taking steps towards soothing, healing and restoring your gut health can be quite straightforward.

And I’ve got just the recipe for that below!

But first, how would you know if you have an unhealthy gut?

Look for any of these ten symptoms:

The Checklist: 10 Signs You’ve Potentially Got an Unhealthy Gut:

  1. Bloating, gas, diahorrea and digestive discomfort
  2. Frequent feelings of anxiety
  3. Poor memory and concentration, inability to focus
  4. Ongoing depression or depressive thoughts
  5. Frequent mood swings and a short fuse/irritability
  6. Diabetes or symptoms of pre-diabetes
  7. Allergies and sensitivities to at least one food
  8. A diagnosed autoimmune disease
  9. Frequent infections and frequent need for or prescriptions of antibiotics
  10. Topical skin complaints such as eczema, rosacea

So how can we soothe and fix the gut?

Healing the gut follows the same principles as healing the body:

Give your body the tools it needs and it will rapidly respond, healing itself quicker than you could ever imagine

And to heal the gut, you need to give the body:

  • Vitamin C
  • Vitamin A
  • Vitamin E
  • Zinc
  • Omega 3
  • Coconut Oil

And while supplements are great, of course, there is no better way to provide these foods to the body than through real, whole foods.

And that’s where my latest soup recipe comes in – it’s a simple, delicious soup that gives you all of the above gut-healing nutrients in one simple bowl.

Soothing Alkaline Gut Healing Soup

This soup is nourishing, comforting and soothing, and it feeds your gut with everything it needs to repair and replenish.

  • Lentils: containin heaps of folate, fibre, manganese, iron, protein, vitamin b1, b6, zinc and potassium, lentils have heart health, blood sugar stabilizing and most importantly, gut healing properites. The insoluble fibre in lentils helps prevent IBS, discomfort and diverticulosis.
  • Sweet potato: Vitamin A, C, B1, B2, B3 and B6 rich, sweet potato is also an incredible source of manganese, fibre and potassium. Sweet potato is an antioxidant rich food that also serves as an anti-inflmmatory, which is critical for gut health. Nothing damages the gut more than inflammation.
  • Spinach: Spinach is a super-superfood. Chlorophyll rich, it is one of the most impressive of the ‘dark leafy greens’ which are ALL incredible. In terms of gut health, spinach is also a strong antioxidant and anti-inflammatory, and contains huge amount of vitamin K, A B2, B6, B1, vitamin C and omega 3.
  • Carrot: packed with vitamin A and C, carrots are mega-antioxidants – particularly their high carotenoid content. Brilliant for gut health due to their high content of Vitamin A, C, E and fibre.
  • Bell Pepper: also high in Vitamins A, C and E, bell pepper (also known as pepper or capsicum) is a strong antioxidant which can support gut health, with bountiful amounts of carotenoids and flavonoids.
  • Avocado: full of healthy omega 3s (specifically ALA), avocado is also a strong anti-inflammatory, containing high levels of phytosterols, carotenoid antioxidants and vitamins A, C and E.
  • Dill: supports proper digestion by stimulating bile and digestive juices found in the stomach, while also is a powerful anti-oxidant. Studies have shown that Dill activates the enzyme glutathione-S-transferase which increases your antioxidant potential and reduces free radicals in the body.
  • Cashews: equally high in phosphorus, magnesium, manganese and zinc, cashews are a powerfully antioxidant rich food that also support heart health, bone strength and are proven to help lower weight.
  • Garlic: a potent anti-inflammatory, antibacterial and antiviral.

So let’s make this soup tonight and heal our gut!

The Recipe: Alkaline Gut Healing Soup

Serves: 4
Preparation Time: 25 minutes

Ingredients

200g lentils (or one can, drained and washed)
1 avocado
1 large sweet potato
1 large handful of spinach
2 carrots
1 red bell pepper (capsisum)
2 tbsp chopped dill
1 handful of cashews (roughly chopped)
4 cloves of garlic
1 brown onion
200ml yeast-free, MSG-free vegetable stock
1 tbsp coconut oil

Instructions

  • Prepare the lentils, if dried and set aside. This takes the longest!
  • Next, roughly chop the onion and garlic and warm gently in a very large saucepan with the coconut oil
  • While these are browning and flavouring up, chop the peel and chop the sweet potato and carrots roughly, and once chopped, add to the pan and get it all mixed together and coated in oil. Stir for about 2 minutes to start to warm the root veg and get the flavours of the garlic and onion onto and into them
  • Now add the vegetable stock, and simmer for 10 minutes, until the vegetables are just warmed through but not overcooked – we want to maintain as much of the nutrients as possible.
  • Add the lentils in now for the last five minutes to get these warmed through too
  • Next, transfer to a blender or food processor (do in batches if your blender isn’t big enough to do all of this at once) and add in the avocado, capsicum (roughly chopped and deseeded), spinach and dill. Keep just a few sprigs of dill back if you want to garnish.
  • Blend until smooth and serve with those sprigs of dill, sprinkle with the chopped cashews and drizzle with a little olive oil at the end.

 

That’s it! It’s soothing, rich, creamy-feeling and incredibly nourishing for the gut and the soul.

Enjoy and let me know how it helps your gut!

Ross

get the alkaline recipe book here

Soothing Gut Healing Soup
Serves 4
This soup is nourishing, comforting and soothing, and it feeds your gut with everything it needs to repair and replenish.
Write a review
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Prep Time
15 min
Cook Time
25 min
Prep Time
15 min
Cook Time
25 min
Ingredients
  1. 200g lentils (or one can, drained and washed)
  2. 1 avocado
  3. 1 large sweet potato
  4. 1 large handful of spinach
  5. 2 carrots
  6. 1 red bell pepper (capsisum)
  7. 2 tbsp chopped dill
  8. 1 handful of cashews (roughly chopped)
  9. 4 cloves of garlic
  10. 1 brown onion
  11. 200ml yeast-free, MSG-free vegetable stock
  12. 1 tbsp coconut oil
Instructions
  1. Prepare the lentils, if dried and set aside. This takes the longest!
  2. Next, roughly chop the onion and garlic and warm gently in a very large saucepan with the coconut oil
  3. While these are browning and flavouring up, chop the peel and chop the sweet potato and carrots roughly, and once chopped, add to the pan and get it all mixed together and coated in oil. Stir for about 2 minutes to start to warm the root veg and get the flavours of the garlic and onion onto and into them
  4. Now add the vegetable stock, and simmer for 10 minutes, until the vegetables are just warmed through but not overcooked – we want to maintain as much of the nutrients as possible.
  5. Add the lentils in now for the last five minutes to get these warmed through too
  6. Next, transfer to a blender or food processor (do in batches if your blender isn’t big enough to do all of this at once) and add in the avocado, capsicum (roughly chopped and deseeded), spinach and dill. Keep just a few sprigs of dill back if you want to garnish.
  7. Blend until smooth and serve with those sprigs of dill, sprinkle with the chopped cashews and drizzle with a little olive oil at the end.
Adapted from The Anti-Inflammation Cook Book
Adapted from The Anti-Inflammation Cook Book
Live Energized https://liveenergized.com/

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  1. nancy Reply

    Just made this soup! It is so yummy and so healthful! Thank you for this recipe!

    • Ross Bridgeford Reply

      Awesome! Glad you loved it! We had it again tonight – still delicioso the next day!

  2. tess Reply

    In recipe it says “chop the peel & chop the sweet potato”… are you talking about the potato peel??? This soup looks amazing!!

    • Ross Bridgeford Reply

      Hi – hi Tess – thanks for pointing that out. It’s meant to read “Peel & chop the sweet potato”!

  3. donnamarie Reply

    I was wondering the same thing – ie potato peel? Thanks !

  4. kathleen Kidd Reply

    What is MSG vegetable stock?

    • Ross Bridgeford Reply

      Hi Kathleen

      Of all the foods that still contain MSG, I’m always surprised to see it in so many brands of vegetable stock. Always look to make sure that your stock contains no MSG. There are so many hidden names for it…in fact, I am going to do a post now about it’s hidden names!

      Ross

  5. Samina Reply

    Which type of lentils do you recommend for this recipe?

    • Ross Bridgeford Reply

      Hi Samina – you can use whichever you like – I used brown. You can also choose between dried and canned, with the obvious advantages of each (convenience vs quality of nutrients).

  6. TrAcy Reply

    do you have to have lentils in it ??

  7. Tony Edwards Reply

    Think I might sprout the lentils first hmm!?

  8. Ber S Reply

    is 200ml stock enough

  9. Lyd HC Reply

    What can you substitute for the cashews? I’m allergic to them and pistachios. TYI

  10. Jessica Reply

    Made this last night and still enjoying it today as well. Saw this recipe and I had most of the ingredients so I just made due without the bell pepper and carrots (added extra sweet potato in place of the carrots). It still turned out delicious. I may have added too much sweet potato for the amount of stock though because it ended up super thick, like a mashed potato consistency. I left it as is because I dig it!

  11. lenora bradley Reply

    Made the soup tonight, VERYYYY thick . the 200 g of lentils, soaked overnight seemed to be out of balance to the 200 ml of stock. I had to add extra water to help it through the blender. Still I’m glad to hear its as good tomorrow as I can have it for breakfast.

  12. Beth Reply

    I saw many of your other posts ans the info on Turmeric. Do you recommend adding that to this soup?

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  14. Graziella Reply

    Hi Ross, I get your emails and follow you on Facebook. I have a number of health issues going on in my body and having a difficult time from fatigue to aches and pains and all the doctors want to do is put me on steroids or pain killers. My stomach does not tolerate avocado and capsicums so if I were to try the ‘gut soup’ what can I substitute them with. Any other suggestions would be very welcomed. I have been researching about the best way to go about it but I think I am now totally confused, I guess I should start with a Detox and a cleanse but then I get dizzy. So, your advice and help would be greatly appreciated. Could you reply to me in private if you get the time. Thanking you

  15. Audrey Reply

    Sounds awesome

  16. Denise Reply

    Hi Ross, Do you have an alternative for the pepper in this soup? Thanks a million for all your delicious recipes

  17. Wally Reply

    Made it tonight- But I didn’t have dill so I used some ginger & a little cinamon. I also added some sweet potatoes in small chunks besides the ones that got ground up.

    Tasted great- Thanks

  18. Michael Nichols Reply

    What an amazing soup. Just made it tonight. I’ve never used capsicum like that and wasn’t sure about putting the avocado in then blending; however I tried it and thought it was sensational. Instead of using my old blender (I’m about due for a one!) I used a stick blender, which made it a bit chunkier, but just as good I’m sure. I’ll certainly be having this one again. Thanks

  19. Pina Reply

    Hi Ross, will this soup help if someone has IBS? Also csn the lentils be left out as I can not process them? Thanks for answering my questions!

    • ross Reply

      Hey Pina

      It will help – but I’m mindful of the fact that IBS is a very very broad term given to hundreds of different and unique digestive complaints.

      It will help because it is cleansing, alkaline and anti-inflammatory. And indeed you can leave out the lentils.

      Ross

  20. Pingback: Ross' Top 21 Most Popular Alkaline Recipes (Free) - Live Energized

  21. Wayne Reply

    Can you freeze the soup and still get the benefit of an alkaline soup

    • ross Reply

      Hey Wayne – whenever you ‘meddle’ with a food you lose some of the nutrient content, BUT, if this means you’ll eat it again rather than something less healthy then DEFINITELY do it 🙂

      However, one thing…most people do more damage to the food when they reheat it! Be sure to reheat very gently. Ideally you’ll be able to let the food defrost at room temp and then just very gently heat before it reaches boiling.

      Ross

  22. Logen Reply

    Hi Ross,

    Might it be possible to have the converted to ounces amount in your wonderful recipes. I’m trying to find a good converter as I am not a metric person.

    thanks much,
    Carol Logen

    • ross Reply

      Hey Carol

      If you put any quantity into google with ‘in lbs’ it will convert. For instance type ‘500ml in fl oz’ and it will give you that.

      Cheers
      Ross

  23. Zach Reply

    I ended up not using onion or garlic because it bothers me but besides that i stuck to the recipe and it turned out great!! It was honestly the best soup i’ve ever had!!

    I gotta say I’m new to going alkaline and while i admit it was hard at first, your site ended up helping me so much!!! My food eating ways are forever changed but I’d recommend this recipe regardless if someone is on a alkaline diet or not.

    • ross Reply

      Awesome Zach – keep it going!

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  25. Ani Reply

    “chop the peel” is what exactly? Thanks.

  26. LaRonda Coleman Reply

    Hello. Can this soup be frozen for later? If so, how long.

    Thanks,
    LaRonda

  27. Stephanie Reply

    Love this soup:) I think the raw red pepper makes a big difference and adds to the taste quite a bit!

    • Stephanie Reply

      oh – once question I had is that I didn’t get rid of the skin of the sweet potato (just scrubbed it pretty well)….I hear there a quite a bit of nutrients in the skin so didn’t want to forgo that? Is that ok? I used red lentils:)

  28. Claudz Reply

    Hi Ross….
    I have a slight problem 🙂
    My hubby and myself REALLY do not like Avocado fruit and my question to you:

    what powerful supplement veggie could we use instead of Avo to give that alkaline soup recipe a try ?
    much appreciate your advise*

    • angela Reply

      you really won’t notice it in soup.it’ll just make it creamier…i promise!

  29. Bridaine mccauley Reply

    Hi there
    I’m looking forward to starting, the only problem is I can’t purchase the book, when it say click buy now, it just won’t.
    Also I’m planning to also start cooking for my husband, he’s 66yrs and now seems to suffer from high blood pressure. He really needs to change his life as every thing seems to rise his blood pressure.
    I have one of your recipe books its the newest book I want.
    Looking forward to hearing from you.
    Bridaine mccauley

  30. Portia M Polk Reply

    I’ve made this soup for the 2nd time. I enjoy it and it’s good for digestive system. However, it’s green not orange.

  31. Eddie Reply

    Delicious!!

  32. angela Reply

    what is a brown onion?

  33. Rosemary Reply

    Thank you SO much for the soup recipe – it’s great – and all the others too – VERY much appreciated!!

  34. Katerina Kaftanzoglou Reply

    The recipe sounds very good but to me it isn’t clear about the lentils : are you using pre-cooked canned lentils ? because if not ,the recipe is very vague : if you are using regular uncooked dried lentils (which I would recommend ,as I avoid canned foods), you need to wash them, soak them overnight if possible (if not you can still cook them but it may take longer) and boil them before adding them to the soup.

  35. Katerina Kaftanzoglou Reply

    The recipe sounds very good but to me it isn’t clear about the lentils : are you using pre-cooked canned lentils ? because if not ,the recipe is very vague : if you are using regular uncooked dried lentils (which I would recommend ,as I avoid canned foods), you need to wash them, soak them overnight if possible (if not you can still cook them but it may take longer) and boil them before adding them to the soup. Also 200gr of dried lentils is quite a large quantity in relation to the other ingredients. How many people is the recipe for ?

  36. Crystal Reply

    I followed the recipe exactly and it tasted like bland baby food. I ended up adding some ginger to try and add some flavor. I eat really healthy but this was not tasty to me (my son and bf were also not fans).

  37. Dolores Brandon Reply

    Will repeated consumption of fresh or powdered tumeric stain teeth?

  38. Maria Reply

    Sounds like a great recipe, Ross! My question has to do with if it is possible to send me a list of the most acidic fruits and foods in general! Also, a list of foods with the least amount of acid. Thanks!

  39. JoEllen Reply

    Hi Ross,
    Just wondering if it’s the same if we eat it with chunks and not put through the blender? Thanks, JoEllen

  40. janna Reply

    will this gut soup help with the candida situation ? I was told no peanuts or sweet potatoes and carrots the latter have a lot of sugar. if I do some it has to be in small amounts….confused.. pls clarify.. thanks

  41. Jackie Dokos Reply

    I can’t stand in place to chop veggies or shop very long. Do you have prepared soup?

  42. Sofia Reply

    This is a delicious recipe. It was a hit with my family and I will definitely make it again. The recipe needs a little work though. The lentils should be listed with the dried amount first and cooked amount as an alternative.
    All ingredients should be listed in the order that they are used in the recipe. This makes the recipe much easier to read. Look at any of your favorite hard bound cookbook as a reference.
    Also ‘Large sweet potato is not sufficient. Maybe add the chopped amount. Ex: (1 cup chopped). I chose a potato that in my opinion was large and ended up having tripled the liquid in the recipe.
    I loved the dill flavor 😁

  43. Janita Reply

    Hi Ross
    The soup sounds delicious and I can’t wait to try it.
    Can I freeze it?
    Kindest regards
    Janita

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