Recipe description
Published on: July 29, 2026
Prebiotic Rich
High Fiber
Gut Friendly
Ingredients
Rye
1
tablespoon
Beetroot
2
piece
Onion
1
piece
Garlic
2
clove
Vegetable broth
4
cup
Oil, olive
2
tablespoon
Thyme
1
teaspoon
Salt
1
teaspoon
Black pepper
0.5
teaspoon
Instructions
1
Rinse the rye berries under cold water and drain.
2
Peel and dice the beets, onion, and garlic.
3
In a large pot, heat olive oil over medium heat. Sauté onion and garlic until translucent.
4
Add diced beets and rye berries, stir to combine, and cook for 5 minutes.
5
Pour in vegetable broth, add thyme, salt, and black pepper. Bring to a boil.
6
Reduce heat, cover, and simmer for 45 minutes or until rye berries are tender.
7
Taste and adjust seasoning if needed. Serve warm.
Nutrition
240 kcal
Calories
5 g
Protein
27 g
Carbohydrates
6 g
Fiber
9 g
Sugar
12 g
Fat
2 g
Saturated fat
0.8 g
Salt
Why this recipe fits you
- High fiber from whole rye and vegetables supports gut transit.
- Colorful plant foods provide polyphenols and dietary diversity.
- Plant-based fats from olive oil with minimal processing support balance.
Gut Health Score
How these gut-support scores are calculated
These scores are estimated from the recipe’s ingredients, nutritional profile, and gut-health relevance. They are intended as practical guidance, not as medical advice.
Fiber support
Looks at fiber-rich ingredients such as legumes, vegetables, fruit, whole grains, nuts, and seeds.
Polyphenol support
Reflects ingredients such as berries, herbs, spices, cocoa, olive oil, colorful vegetables, and other plant foods.
Diversity support
Considers the variety of plant-based ingredients used in the recipe.
Fermentation support
Reflects fermented ingredients or ingredients that may support microbial fermentation, such as prebiotic fibers.
FAQ
Is this soup gluten-free?
No. Rye berries contain gluten. You can substitute gluten-free grains like buckwheat, quinoa, or millet.
What makes this soup prebiotic?
The rye berries provide fiber, plus other plant fibers in the recipe that can support gut-friendly bacteria.
Can I make this ahead or freeze it?
Yes. Refrigerate up to 3–4 days. It can be frozen for 2–3 months; reheat gently.
What if I don’t have vegetable broth?
Use water with a pinch of salt, or a homemade or low-sodium broth; adjust seasoning at the end.
Is this vegan and dairy-free?
Yes. It uses vegetable broth and olive oil.
How long does it take to cook?
About 45 minutes simmering until the rye berries are tender.
Can I reduce the salt for a lower-sodium diet?
Yes. Use less salt or a low-sodium broth; season to taste at the end.
I have a garlic allergy or FODMAP concerns. Any substitutions?
Omit garlic or use garlic-infused oil to keep flavor without the actual garlic.
What other vegetables could I add?
Carrots, celery, or parsnips work well with this soup.
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