Celery gets written off as a diet food, but it's carrying structural fiber that ferments slowly and steadily in your gut, and mushrooms are stacking beta-glucan fiber right alongside it. Simmer them together into a soup and you get something warm and savory that's quietly feeding your microbiome the whole way through. Blend it smooth or leave it chunky, either way it works.
Ingredients
- 4 celery stalks, chopped, leaves reserved
- 3 cups sliced mushrooms
- 1 onion, chopped
- 2 garlic cloves, minced
- 4 cups vegetable broth
- 2 tablespoons olive oil
- Salt and pepper to taste
Instructions
- Heat olive oil in a pot and saute onion, celery, and mushrooms until softened, about 8 minutes.
- Add garlic and cook 1 minute.
- Add broth and simmer 15 minutes.
- Blend partially, leaving some texture, or blend fully for a smooth soup.
- Season with salt and pepper, garnish with reserved celery leaves.
Nutrition Facts (per serving)
| Calories | 110 |
| Total fat | 7g |
| Total carbohydrates | 9g |
| Dietary fiber | 3g |
| Protein | 3g |
| Sodium | 480mg |
Why This Is Good for Your Gut
Celery contains structural, slower-fermenting fiber that supports steady, gradual production of beneficial short-chain fatty acids as it moves through the colon. Mushrooms add beta-glucans, fermentable fibers that help feed beneficial bacteria such as Bifidobacteria, supporting a more balanced and diverse gut microbiome overall.
A soup that proves celery deserves way more credit than it gets. If turmeric and warmth are more your speed, Cauliflower Turmeric Soup hits a similar note, and Roasted Tomato and Zucchini Medley makes a good side.
This recipe is for informational purposes only and is not a substitute for professional dietary advice.
