Immune Boosting Soups Week II: Autumn Spiced Carrot Soup

In continuity of last weeks start to our mini series, on nutrient dense soups and stews that will help bolster our immune systems for the coming winter months, we will be taking a deep dive into an easy recipe that packs a rich nutrient punch.  Carrot and Ginger Soup is a great way to help build and support a healthy immune system.  We’ll explore why each component is helpful to the body and how to make the recipe at home.  This week we’re making;

Autumn Spiced Carrot Soup

Carrots are a great source of beta carotene and they are also rich in antioxidant agents.  They are filled with a variety of immune boosting vitamins including Vitamins A, C, B8, pantothenic acid, folate, iron, manganese, copper, and potassium.  

Image result for carrots

The fresh herbs in the recipe also add a nutrient dense boost. Ginger specifically aides in digestion and can help fight away mild nausea.  

Garlic contains powerful essential oils that can only be removed from the body through the breath rather that the usual routes.  As we breathe out they move through the respiratory tract and can kill of viruses and bugs; such  as those that can cause the common cold and flu. It also contains a compound called ajoene, which interacts with platelet aggregation factor-a compound in the body that regulates the rate and extent to which blood clots.

Onions are very high in a compound called quercitin, which holds a mild antihistamine aff
ect.  As a part of the Allium family they also are rich in inulin, which is a potent prebiotic.  This helps to increase the number of “good” bacteria which can help to regulate every aspect of digestive health.

Try a variation of toppings;

  • For heat try Sriracha or other hot sauces that have some garlicky body to them, you can also add
    slivers of jalapeno on top 
  • For a creamier texture try full fat Coconut Milk- it adds an extra touch of creamy, sweet coconut flavor
  • For added freshness try different herbs like basil, cilantro, or mint
  • For sweetness a pinch of brown sugar or agave drizzled over top
  • For crunch add in toasted pumpkin seeds or slivered nuts that compliment the nut butter you used

Image result for carrot ginger soup topped with sriracha

Experiment with new add ins;

  • Apple or Pear is a great add in for a touch of sweetness throughout the soup
  • Nut Butters can add a delicious creamy texture; try a crunchy variety of Peanut, Almond, or Cashew Butter


  • Coconut or Olive Oil for sauteeing
  • Salt, Pepper
  • 1 large yellow onion diced
  • 4 cloves of garlic diced and crushed
  • 4 cups of carrots scrubbed and chopped
  • 2 cups of veggie stock and 2 cups water
  • Nut Butter if desired
  • Additional Pear or Apple if desired
  • Desired Toppings


  1. Heat a large pot over medium heat
  2. Dice onion and garlic and add to the pot with a bit of coconut oil.  Saute lightly.
  3. Add carrot and cook for 5 minutes. *If desired add diced pear or apple here.
  4. Season with a good pinch of salt and pepper, then add veggie stock and water (you can add all veggie stock if you prefer more depth of flavor)
  5. Bring to a low boil, then reduce heat to simmer.  Cover and cook roughly 20 minutes, or until veggies are tender.  (Test cut a larger piece of carrot it should slice through easily)
  6. Transfer to a blender (or use an immersion blender) and blend until smooth.  
  7. *This where you would add your nut butter if desired.
  8. Season to taste.
  9. Serve immediately with fresh herbs or toppings of your choice.  

Image result for carrot ginger soup topped with sriracha



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