As the crisp air of autumn settles in, there’s nothing quite like a warm, nourishing bowl of soup to soothe the soul. But what if that bowl of comfort could also potentially offer a powerful boost to your gut health? Enter soups made with a fermented twist, where traditional autumn ingredients meet the healthful potential of foods like yogurt, kefir, miso, and kimchi.
The Health Potential of Fermented Foods
Fermented foods have been cherished across cultures for centuries not just for their extended shelf life and unique taste and texture, but also for their potential health benefits. Although only a limited number of clinical studies on fermented foods have been performed, there is growing evidence that these foods provide health benefits well beyond the initial food constituents.
The process of fermentation may transform substrates and form bioactive compounds resulting in improved nutritional properties. Many also contain live microorganisms, some similar to probiotic strains. Therefore, it is possible to hypothesize that consuming these foods may offer health benefits if the beneficial microbes remain viable until consumption.
Probiotic definition: “Live microorganisms that, when administered in adequate amounts, confer a health benefit on the host.”
Probiotics are often heralded for their ability to enhance gut health by promoting the growth of beneficial bacteria while inhibiting harmful ones. These microorganisms may positively influence the balance of your gut microbiome, a community of trillions of bacteria that plays a crucial role in digestion, immunity, and even mental health. Probiotics are the microorganisms that help maintain this delicate balance, contributing to overall gut health. A healthy gut microbiome is linked to numerous health benefits, including improved digestion, enhanced immune function, and even a reduced risk of chronic diseases such as diabetes, obesity, and cardiovascular disease.
Do Fermented Foods Contain Probiotics?
Because their specific microbial content is often unknown, fermented foods do not necessarily contain probiotics or beneficial bacteria. In addition, heat treatment or pasteurization may kill probiotic microbes. Furthermore, the manufacturing process may incur inconsistencies between batches. As a result, fermented food is not as easily characterized as a probiotic product.
Nevertheless, fermented foods offer potential nutritional value and may one day be determined to provide probiotic benefits if quantified and shown to provide a health benefit to the host.
Now, let’s dive into some delicious and simple autumn soups that incorporate fermented foods. These recipes not only bring warmth and comfort but also may deliver a nutritious boost.
Autumn Soups to Make at Home
Pumpkin and Yogurt Soup with Spiced Croutons
Ingredients:
– 1 medium pumpkin, peeled, seeded, and cubed or large can of pumpkin puree
– 1 onion, chopped
– 2 cloves garlic, minced
– 4 cups vegetable broth
– 1 cup plain yogurt (preferably Greek yogurt)
– 1 tsp ground cumin
– 1 tsp ground coriander
– Salt and pepper to taste
– Olive oil
– Whole grain bread for croutons
Instructions:
1. In a large pot, sauté the onion and garlic in olive oil until soft and fragrant.
2. Add the pumpkin cubes, cumin, coriander, salt, and pepper, and cook for a few minutes.
3. Pour in the vegetable broth and bring to a boil. Reduce heat and simmer until the pumpkin is tender, about 20 minutes.
4. Use an immersion blender to puree the soup until smooth.
5. Stir in the yogurt until well combined and heat through gently (do not boil).
6. For the croutons, cube the bread, toss with olive oil and your favorite spices, and bake until crispy.
7. Serve the soup topped with croutons and an extra dollop of yogurt.
Carrot and Ginger Soup with Kefir Swirl
Ingredients:
– 1 lb carrots, peeled and chopped
– 1 onion, chopped
– 2 cloves garlic, minced
– 1 tbsp fresh ginger, grated
– 4 cups vegetable broth
– 1 cup plain kefir
– 1 tsp ground turmeric
– 1 tbsp honey
– Salt and pepper to taste
– Olive oil
Instructions:
1. Heat olive oil in a large pot and sauté the onion, garlic, and ginger until soft.
2. Add the carrots, turmeric, salt, and pepper, and cook for a few minutes.
3. Pour in the vegetable broth and bring to a boil. Reduce heat and simmer until the carrots are tender, about 20 minutes.
4. Use an immersion blender to puree the soup until smooth.
5. Stir in the honey and adjust seasoning if needed.
6. Ladle the soup into bowls and swirl in a generous spoonful of kefir before serving.
Miso and Mushroom Soup with Kombu Broth
Ingredients:
– 4 cups water
– 1 sheet kombu (dried seaweed)
– 1 cup shiitake mushrooms, sliced
– 2 tbsp miso paste
– 1 block tofu, cubed
– 1 green onion, sliced
– 1 tbsp soy sauce
– 1 tbsp mirin (optional)
– Sesame seeds for garnish
Instructions:
1. In a pot, bring water and kombu to a gentle simmer. Remove the kombu before the water boils.
2. Add the sliced mushrooms and simmer for about 5 minutes.
3. Dissolve the miso paste in a small amount of hot broth, then stir it back into the pot.
4. Add the tofu cubes, soy sauce, and mirin, and heat through without boiling.
5. Serve in bowls, garnished with green onion and sesame seeds.
Kimchi and Squash Soup with Tofu
Ingredients:
– 1 small butternut squash, peeled, seeded, and cubed
– 1 cup kimchi, chopped
– 1 onion, chopped
– 2 cloves garlic, minced
– 4 cups vegetable broth
– 1 block tofu, cubed
– 1 tbsp soy sauce
– 1 tsp sesame oil
– Green onions for garnish
Instructions:
1. In a large pot, sauté the onion and garlic in sesame oil until soft.
2. Add the squash cubes and cook for a few minutes.
3. Pour in the vegetable broth and bring to a boil. Reduce heat and simmer until the squash is tender, about 20 minutes.
4. Stir in the chopped kimchi and tofu cubes, and heat through.
5. Season with soy sauce and adjust to taste.
6. Serve the soup topped with sliced green onions.
Takeaway
Incorporating fermented foods into your autumn soups is an easy and delicious way to potentially support your gut health while enjoying the season’s bounty. Whether you’re using yogurt, kefir, miso, or kimchi, these ingredients add not only unique flavors but also potential health benefits to your meals. As the days grow colder, let these nourishing soups warm you from the inside out, while also giving your gut the love it deserves.
Image by Bernadette Wurzinger from Pixabay
References
Doo, Hyunok et al. “Lactic acid bacteria in Asian fermented foods and their beneficial roles in human health.” Food science and biotechnology vol. 33,9 2021-2033. 17 Jun. 2024, doi:10.1007/s10068-024-01634-9
Gibson, Glenn R et al. “Expert consensus document: The International Scientific Association for Probiotics and Prebiotics (ISAPP) consensus statement on the definition and scope of prebiotics.” Nature reviews. Gastroenterology & hepatology vol. 14,8 (2017): 491-502. doi:10.1038/nrgastro.2017.75
International Probiotics Association. “IPA Response to Recent Washington Post Article.” International Probiotics Association, 14 Aug. 2023.
Marco, Maria L et al. “Health benefits of fermented foods: microbiota and beyond.” Current Opinion in Biotechnology vol. 44 (2017): 94-102. doi:10.1016/j.copbio.2016.11.010
Tamang, Jyoti Prakash et al. “Fermented foods in a global age: East meets West.” Comprehensive reviews in food science and food safety vol. 19,1 (2020): 184-217. doi:10.1111/1541-4337.12520