Soup season is back! If you’re like me, you rely on soup for a seamless meal prep for the week, an easy way to get in extra protein and vegetables, and a comforting meal. Soup allows for culinary freedom and creativity; it’s delicious and simple, and the addition of fresh herbs makes it extra nutritious–especially when it comes to digestion and hormone health.

Read on to learn about the underrated power of parsley, sage, dill, and rosemary for gut and hormone health, and get my recipe for Lemon Herb Chicken (or Turkey) Soup with Cauliflower Rice!

Parsley:

Dating back to ancient times, parsley has been highly valued for nutritional and medicinal purposes. It’s been used to stimulate menstruation, treat digestive disorders, and even freshen breath. This herb is a micronutrient powerhouse. Based on recommended daily intake (RDI), in just a ½ cup, this herb contains 108% of vitamin A, 53% of vitamin C, and 547% of vitamin K. Regular intake has been reported to have additional benefits such as supporting bone health, boosting the immune system, and improving blood and organ health (specifically kidneys).

A study conducted in 2024 examining the use of parsley as a topical ointment on dermatological problems found that it showed a significant reduction in skin outbreaks and reactions such as redness and scaling.

Sage:

Many herbalists consider sage the “cure-all” herb due to its multifaceted uses and benefits. Sage helps support digestion through its astringent property. Astringent foods are foods that create a dry and puckering sensation in the body that causes tissues to contract.

In Ayurveda traditions, astringent foods are viewed as having “cooling” properties by balancing excess moisture in the body. It’s renowned for the ways it promotes grounding and as a way to reduce inflammation in the body. These “drying” foods are used for digestive issues such as diarrhea. Sage also supports the adrenal and thyroid glands, which in turn regulate the body’s stress response.

**Dill:**
Dill is not only used to flavor pickles and other canning foods! Dill is rich in flavor and is a great addition to dips, roasted vegetables, meat marinades, and soups and stews. Above its high flavor profile is its hidden benefits for overall health.
Dill is high in fiber and can help stimulate digestive enzymes and reduce bloating. Its properties can also help relieve indigestion and intestinal spasms. For hormone health, early research on dill has shown pain-relieving properties for menstrual cramps. For pregnant women in labor, dill has been shown to decrease anxiety and have a smoother delivery. A study comparing boiled dill seed and oxytocin, a hormone that decreases anxiety and promotes bonding, found that the dill seed group experienced less anxiety during delivery and had a shorter labor.

Rosemary:

Rosemary may arguably be one of the most synonymous herbs with soups and stews. Its warming and fragrant smell brings nourishment to the mind and body. Rosemary induces bile production, making it easier to digest fats and prevent digestive issues like gas and bloating. This herb also supports a balanced gut microbiome through its fiber content.

Besides rosemary’s digestive and hormone-supporting benefits, it also contains:

Vitamins and minerals
- C, A, and B vitamins
- Minerals such as potassium, iron, magnesium, and calcium
Antioxidant properties
Anti-inflammatory effects

Interestingly, rosemary has been associated with improved memory and cognition. Specifically, the smell of rosemary has been shown to boost cognition and mood! The antioxidants found in this herb may also protect the brain from chronic diseases such as Parkinson’s and Alzheimer’s.

With all the versatility and flavor these herbs bring, as well as their nutrient value for our overall health, without further ado, it’s time to dive into some home cooking!

Lemon Herb Chicken (or Turkey) Soup with Cauliflower Rice

Serves: 4
Whole30 • Dairy-Free • Gluten-Free

Ingredients

protein

2 cups cooked shredded chicken OR leftover turkey

Veggies

1tbsp olive oil
1 medium onion, diced
3 carrots, sliced
2 celery stalks, sliced
3 cloves, minced

ADDED FIBER

4 cups cauliflower rice (fresh or frozen)

Optional: 1–2 cups chopped kale or spinach

broth and flavor

6 cups chicken broth or chicken bone broth for added protein
Zest of 1 lemon
Juice of 1-2 lemons
1-2tbsp fresh rosemary, chopped
1-2 tbsp fresh thyme, chopped (or 1/2 tsp dried)
1-2 tbsp fresh sage, chopped
1 bay leaf
1 tsp sea salt
Black pepper to taste

Instructions

Sauté:

Heat olive oil or ghee in a large pot. Add onion, carrots, and celery. Cook 5–7 minutes until softened.

Add garlic + herbs:

Stir in garlic, rosemary, thyme, sage, and bay leaf. Cook 1 minute until fragrant.

Add broth + lemon:

Pour in the broth, lemon zest, and lemon juice. Bring to a simmer.

Add protein & cauliflower rice:

Stir in the shredded chicken or turkey and the 4 cups of cauliflower rice. Let it simmer 10–15 minutes until the cauliflower rice softens and the flavors meld.

Finish:

Remove bay leaf. Stir in greens (kale/spinach) if using and let wilt. Taste and adjust salt, pepper, and lemon

Looking for more ways to stay healthy this holiday season?

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The Power of Herbs in Holiday Cooking