By Dr. Angelina Riopel, ND
Sounds delicious, doesn’t it?!!
Green soup made with bone broth and puréed vegetables is a powerhouse for gut health, recovery, and overall wellness. Here’s why:
1. Supports Muscle Recovery & Joint Health
Bone broth is rich in collagen, gelatin, and amino acids (glycine, proline, glutamine) that:
• Help repair muscles and tendons after workouts.
• Reduce joint pain and inflammation.
• Improve skin elasticity and hydration.
2. Aids in Lactic Acid Clearance & Detox
Green vegetables (spinach, kale, celery, zucchini, etc.) are high in alkalizing minerals (magnesium, potassium, calcium) that:
• Neutralize lactic acid buildup in muscles.
• Improve liver detox and reduce inflammation.
• Help maintain electrolyte balance, preventing cramps.
3. Improves Gut Health & Digestion
Bone broth + fiber from puréed veggies:
• Heal the gut lining (great for leaky gut or IBS).
• Support good bacteria in the microbiome.
• Improve nutrient absorption, especially post-workout.
4. Boosts Immunity & Reduces Inflammation
Packed with antioxidants, vitamins (A, C, K), and minerals that:
• Strengthen the immune system.
• Reduce oxidative stress from intense exercise.
• Lower inflammation, aiding in faster recovery.
5. Promotes Hydration & Electrolyte Balance
Naturally hydrating due to high water content in broth + veggies.
Restores electrolytes lost in sweat (sodium, potassium, magnesium).
The Best Veggies to use in Green Soup
Spinach or Kale – High in iron, magnesium, and vitamin K for recovery.
Zucchini – Hydrating, gentle on digestion, and full of antioxidants.
Carrots – Rich in beta-carotene, which reduces inflammation.
Broccoli – Detoxifies and boosts immune function.
Fresh herbs like parsley, dill and cilantro
Garlic & Onion – Natural anti-inflammatory and immune-boosting.
Add a squeeze of lemon juice to enhance absorption of iron and antioxidants.
When to Drink Green Soup?
Post-Workout – Helps with muscle recovery and hydration.
Before Bed – Supports gut healing and overnight muscle repair.
Cold Days – Perfect for comfort + immune support.
Recipe for Green Soup
Ingredients
4 cups of Bone broth (recipe below)
4 cups of Mixed vegetables – zucchini, spinach, kale, broccoli, cauliflower, onions, garlic, lemon
1-2 tbls of white miso paste
Instructions
Chop 4 cups of vegetables and simmer in 4 cups of bone broth for 20 minutes or until vegetables are fork tender
Use an emersion blender or pour into a blender, and puree.
Add water or more bone broth to desired consistency
Add 1 tsp of miso paste to 1 bowl of soup
**A note on miso: contains probiotics that should not be heated above a certain temperature. Add miso to the individual bowl of soup, not to the pot as it is simmering. Add 1 tsp of miso to a small amount of water ahead of adding it to the soup, stir with a fork and then add to the soup.
Bone Broth Recipe
Ingredients for the bone broth
Chicken bones (3–4 lbs of chicken bones, depending on the recipe and the size of your pot. The ratio of chicken bones to water is usually around 1 lb of bones to 1–2 quarts of water)
Optional: chopped carrots, onion, garlic, herbs
Preparation
Bone broth: Place nones in a soup pot/ or Instant Pot. Fill your pot three-quarters full with water and add the herbs and vegetables.
In a soup pot: Bring to a boil, then reduce heat to low and allow to simmer covered, for 6-24 hours
Instant pot: 2 hours on soup setting
