As the weather changes, it’s the perfect time to start serving your favorite soup and stew recipes. Soups and stews are great meals to stay hydrated, satiated, and they give your immune system a boost (which is especially helpful considering that it’s cold and flu season!). Specifically, adding some new vegetables to your favorite soup recipes can be the key to promoting gut health and helping with digestive problems. We spoke with Melanie Betz MS, RD, CSR, CSG at The Kidney Dietitian. She said that four veggies you should add to your soups and stews for weight loss are garbanzo beans, corn, kale, and butternut squash. Read on to learn more about these nutritious vegetables!
Garbanzo beans
The first vegetable that Betz recommends adding garbanzo beans to your soups and stews. "Beans are packed with fiber and protein. Fiber is a non-negotiable for healthy digestive health. Look for 'No Salt Added' canned garbanzo beans and throw them in your favorite soup for some extra protein and fiber," she says. "You could even substitute the meat or chicken in [the] stew for garbanzo beans for a plant-based meal! I am partial to garbanzo beans because they are my favorite. But all beans offer the same fiber and protein benefits. You can use whatever bean you like." Other beans, which also boost metabolism, you can add to your soups include kidney beans, white beans, cannellini beans, and more.
Corn
Betz also says that you can add corn to your stews. Even though corn is "higher in carbohydrate than other vegetables," she says, carbohydrates fuel your body. "Corn is packed with fiber to promote healthy digestion. I love adding a bag of frozen corn to soups and stews for that nutrient punch and to add a little sweet flavor," Betz continues.
Kale
Kale, Betz says, is another fantastic source of fiber. "It has a more mild flavor than spinach and some other greens, so I find it is more versatile and goes well in nearly any soup or stew. It is also cheap, which is a bonus with the high grocery prices right now!" she notes. Kale is also helpful for losing weight.
Butternut squash
"Squash is a great source of a specific type of fiber called 'insoluble fiber'. Insoluble fiber is especially beneficial for people who tend to have loose bowel movements. I love to chop [the] butternut squash into 1/4" cubes and boil it in soups and stews," Betz says. Butternut squash is especially low in fat.
So, when it comes to all of these delicious and nutritious vegetables, Betz says, "You could enjoy all of these vegetables together in one soup, or add just one to your favorite soup for some extra nutrition. I love this Butternut Squash Chili recipe. I also have my favorite spicy black bean soup recipe on my website." Yum!
If you find yourself having gut and digestive issues, these four nutritious vegetables are high in fiber and can easily be added to your soup and stew recipes. Plus, they make for delicious leftovers! And, if you're still suffering from digestive problems, follow these 12 tips to improve your gut health naturally.
