Carrot Leek Spring Soup (Paleo, AIP, Whole 30)
Happy almost Mother’s Day! Soup in general always reminds me of my mom… she loves soup. My mom grew up in Budapest, Hungary where she apparently ate a lot of it, and I always felt pressured to like it. I never really wanted soup as a kid or a teen, and she was always eating it, even in the hot Texas summers when I couldn’t think about anything but ice cream. I never thought I’d warm up to the whole soup thing until I started down this AIP, paleo, gut healing journey. Today? I’m hooked.
Though soup is traditionally more of a winter food, spring is still a great time to enjoy a veggie soup! So in honor of Mother’s Day, and my everyday gut healing spirit, I wanted to share this recipe for Carrot, Leek & Turmeric Spring Soup. It’s light, nourishing, nutrient dense, seasonal, and perfect for a Mother’s Day brunch.
Why Bone Broth & Veggie Soups Are Great For Gut Healing
If you follow me on Instagram and see my daily meals, you’ll know I’m not exaggerating when I say I eat soup all of the time. This may be too obscure, I recently made a joke referencing the movie Juno where Michael Cera’s character says he doesn’t want to date fellow classmate Katrina Devore because “her house smells like soup”. I always thought that was a stupid line… how does anyones house smell like soup? Well, mine does. I eat so much soup that my house totally smells like soup.
Some of the reasons that I eat so much soup like this one is because they’re easy, I crave them, and they are amazing for gut healing! You’ll find more soups just like this one in my 30 Day Gut Healing Guide… here’s why…
1.Bone broth is filled with gut healing properties.
Bone broth is well known for being an amazing gut healing food, and for good reason. It’s full of healthy fats, and proteins to make it a balanced base for a soup, and is rich in gelatin and minerals that promote gut health. Bone broth is slowly prepared over 24-48 hours which helps break down the minerals to make it easier to digest and absorb.
2. It’s a great way to consume broth rather than just drinking it straight.
The best way to consume bone broth is the way that you’ll actually eat it. Tons of people hate drinking it straight from a mug, and that’s totally fine. You don’t have to sip broth from a mug to get the benefits! Enjoying it as a base for a soup is a perfect way to get in a healthy dose of broth.
3. Soups like this are super easy on the digestive system, which is crucial for gut healing!
We all know that veggies and fiber are good for us, right? There’s no way that could be wrong. However, many with severely compromised gut health still have issues digesting raw vegetables and meat cooked at high heat. It seems counter intuitive that veggies can be bad for your gut, but in many cases, lots of raw vegetables can be tough on the gut.
Does that mean avoid them altogether? Of course not! Fully cooking vegetables and broth like in this soup and then blending them makes them much easier on the gut and helps to avoid further damage.
4. Because they’re easy on your digestion, it’s easier to absorb the nutrients.
As mentioned previously, soups like this are more easily digested, which means it’s easier to absorb the nutrients! We all too often look at a carrot and think all carrots are created equal regardless of preparation. When in reality, a cooked carrot is very different than a raw carrot. Cooked veggies and traditionally prepared bone broth have much more bioavailable vitamins and minerals, making this a super nutrient dense meal.
I made this particular soup in the Instant Pot, because I’m obsessed. BUT if you don’t have one, just follow the notes for how to modify 🙂Print
*If not using the instant pot, follow the instructions to sauté veggies on the stove in a medium stock pot, then bring the broth to a simmer and cook for 20-30 minutes with the lid on (or until softened)
- 3 cups of bone broth (beef or chicken)
- 5 cups carrots, chopped
- 2 large leeks, chopped
- 5 spring onions, chopped
- 1–2 tbsp coconut oil
- 1 tsp ground turmeric
- 3/4 tsp ground sage
- 1/2 tsp salt
- Edible flowers for garnish (optional)
- Set the instant pot to sauté and add the coconut oil to melt
- Pour in the carrots and sauté in the oil for 5-6 minutes or until lightly softened
- Add the leeks and spring onions and lightly sauté for 1-2 minutes
- Turn off the sauté function on the instant pot
- Pour in the bone broth, herbs and spices and stir to combine
- Put the lid of the instant pot and set to manual, 12 minutes (* see notes for stove top modification)
- After the time is up, use the valve to quick release the pressure
- Remove the lid and allow to cool for 10-15 minutes
- Either use an immersion blender, or high speed blender to blend the soup
- Serve topped with edible flowers (optional) and additional green onion