A bowl of this comforting, brightly colored carrot turmeric soup will fill you up and give your immune system a boost!
Although technically we’ve now entered into spring, in most parts of the country, the weather hasn’t quite caught up to the calendar yet. Even here in South Florida, we’ve been experiencing a bit of a cold front- I had to put away my flip flops and pull out my winter boots this week!
So when I heard that this month’s Recipe Redux theme was “Spring Clean the Kitchen,” I decided that I wanted to make a soup. I mean, is there anything more comforting than a hot bowl of soup in this weather? We were challenged to make a healthy dish out of whatever ingredients we have on hand in our pantry or fridge. It turns out that many of the ingredients I stock in my kitchen were not only perfect to make a delicious soup, they also have immunity-boosting properties- just the right remedy to chase away the last days of cold and flu season.
Even in bright, sunny Florida, I’ve been treating lots of patients in the ER with upper respiratory tract infections and the flu. Simple healthy habits like washing your hands often, being physically active, getting enough sleep, and eating the right foods can help boost your immune system naturally. Many foods have properties to help supercharge your immune system and keep you staying healthy- and you don’t have to look much farther than your kitchen cabinet!
This bright, comforting Carrot Turmeric Soup by @foodiephysician will fill you up & give your immune system a boost!Click To Tweet
So what ingredients did I use in my Immunity-Boosting Carrot Turmeric Soup that I already had in my pantry or fridge? Pretty much everything in this recipe! I always have coconut oil, sunflower seeds, vegetable or chicken broth, garlic and dried spices like turmeric in my pantry. And I also stock my fridge with carrots, orange juice and yogurt because those are my daughter’s favorites.
Here’s a closer look at some of the ingredients that I used:
- Turmeric
- There’s good reason turmeric has become one of the hottest ingredients in the culinary and nutrition world recently! Turmeric is an ancient spice long prized for its culinary uses as well as its medicinal properties and is probably best known for giving curry powder its bright yellow color. Turmeric’s main active ingredient is curcumin, a substance that has powerful anti-inflammatory and antioxidant effects, helping to boost immunity. It also has antibacterial, antifungal and even anti-carcinogenic properties. Turmeric is fat soluble so to increase its absorption and health benefits, it should be consumed with a little fat (hence cooking the turmeric in coconut oil in this recipe). You should also enjoy turmeric with black pepper, which contains a substance called piperine that enhances its bioavailability.
- Carrots
- Carrots are a rich source of beta carotene, which gives them their bright, orange color. Beta carotene gets converted to Vitamin A in the body and is essential for immune health, vision, healthy skin, growth and reproduction.
- Garlic
- Garlic has sulfur-containing compounds such as allicin, which have antiviral properties.
- Ginger
- Ginger has antiviral properties and also helps to ease digestive woes like nausea.
- Coconut Oil
- Coconut oil contains a compound called lauric acid, which has been shown to enhance immunity in addition to many other health benefits. It also has antifungal, antibacterial and antiviral properties.
- Greek yogurt
- Greek yogurt is packed with probiotics, which help balance the good and bad bacteria in your gut. This is where 70% of your immune system lives so keeping your gut in working order is essential for good health! Yogurt is also a good source of Vitamin D, which helps regulate the immune system.
- Orange juice
- Orange juice is packed with good old Vitamin C, a powerful antioxidant that’s one of the biggest immune system boosters of all.
- Sunflower seeds
- Sunflower seeds are full of nutrients, including high amounts of vitamin E, a powerful antioxidant that boosts the immune system to help fight off invading bacteria and viruses.
Not only is this Immunity-Boosting Carrot Turmeric Soup packed with flavor and nutrients, it’s also super easy to make! Simply get all of your ingredients into a pot and let them simmer away. Then, after a short while, puree it and serve. If you have an immersion blender it makes life easier because you can blend the soup in the pot without having to pull your blender out of the cabinet. Plus, it means fewer dishes, which is never a bad thing!
A bowl of this comforting, brightly colored carrot turmeric soup will fill you up and give your immune system a boost!
- 1½ tablespoons coconut or olive oil
- 1 small yellow onion, chopped
- 1 tablespoon minced ginger
- 2 cloves garlic, minced
- 1½ teaspoons turmeric
- 1½ pounds carrots, peeled and chopped
- 4 cups reduced sodium vegetable or chicken broth
- ½ cup freshly squeezed orange juice
- ½ teaspoon kosher salt
- ¼ teaspoon black pepper
- Optional garnishes: Greek yogurt cilantro leaves, sunflower seeds
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Heat the oil in a large Dutch oven or other soup pot over medium heat. Add the onion and cook until softened, 5 to 6 minutes. Stir in the ginger, garlic, and turmeric and cook for another minute until fragrant. Add the carrots and broth. Bring to a boil then reduce to a simmer and cover the pot. Cook until carrots are tender, about 25 minutes. Stir in the orange juice, salt and pepper.
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Using an immersion blender, carefully puree the soup until smooth. Alternatively, you can puree the soup in a blender. To serve, ladle the soup into four bowls and top each with garnishes like Greek yogurt, cilantro, and sunflower seeds.
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I’m trying to include more turmeric in my cooking at the moment and this is such a nice way to use it! It sounds delicious!
Well, we all need a boost of immunity as we transition from winter to spring, right? 🙂 This looks gorgeous Sonali! Can’t wait to try it!
Sara @ sarahaasrdn.com recently posted…Vegetarian Muffin Tin Tacos
I love adding turmeric in my diet and this soup sounds incredible! Loving that vibrant color!
This looks amazing! I could use a bowl right now – got hit with a bad cold like a ton of bricks yesterday. Definitely need an immunity booster!
I just saw a smoothie with orange, carrot and turmeric and thought how lovely that combination must be. And honestly, this looks even better!
Alisa Fleming recently posted…This Is Vegan Cheese
This soup looks AMAZING! Carrots and turmeric sounds amazing. Plus it looks so creamy and delicious! This is great for a cooler day or a feel good pick me up meal!
Kristina @ Love & Zest recently posted…Shrimp and Cherry Tomatoes over Cheesy Cauliflower Grits
Sounds delicious! I love the naturally sweetness that carrots bring to a savory soup. And I’m totally obsessed with turmeric. I will definitely be making this soon!
Gorgeous color in this soup! Yum!
I just can’t seem to get enough turmeric lately. I want it in everyyything! Definitely trying this.
What a delicious way to help boost immunity! This soup looks so warm and comforting too!
Taylor Kiser recently posted…Vegan Carrot Cake Dip with Spice Chips
Such a great combo I’m all over this! I just posted a turmeric smoothie with carrots and oranges! I wish I would have seen this before we had soup, boring tomato, for dinner because I would have whipped this up!
As I just wiped both of my kid’s noses for like the 800th time today I will definitely be adding this to my meal plan next week in the hopes of boosting up all of our immunities to make it through this cold season.
Sounds delicious and looks stunning!
Brynn at The Domestic Dietitian recently posted…Sausage and Spinach Soup
I love that you include the benefits of each ingredient. I have so many runner friends who swear by turmeric. This looks like a delicious way to introduce it into my diet.
What a delicious combo you’ve got here, Sonali! I might be not a huge fan of turmeric, but perhaps I should give it another try. Besides, the sweetness of carrots and orange juice might balance the distinctive flavor of turmeric here so this soup sounds as a good plan to me now:)
I’ve heard about turmeric and it’s health related benefits but have yet to try cooking with it. Thanks for the recipe of yummy soup! It’s very rainy in Northern California right now, could use this!
Sarah recently posted…Snickerdoodles & Match Day recap
We use turmeric in almost all our cooking. The color is pleasant and with the added incentive of improving immunity, I will continue to use it regularly. Thank you for the update on turmeric.
This looks incredible! Jesse is away for work this week so I might have to make this for myself! xo
Kristy from Southern In Law recently posted…Recent Things: A Crab Hunt, Suck Ups and Ring Candles
It is def not spring in the northeast yet … so cold and rainy ugh
Natalie @ Obsessive Cooking Disorder recently posted…Maple Poached Figs and Granola Parfait
I made this today. It does taste good! I’m not sure what I did wrong but the consistency is like baby food (not smooth like the picture) so I’m having a hard time eating it (I’m weird about textures). I don’t have any sunflower seeds but I’m sure that addition will help. Thanks!
I’m glad you liked it! In terms of the consistency, if the soup is too thick you can just thin it out with extra broth or water until it’s perfect. Sometimes too much liquid can boil off when you’re cooking it resulting in a thicker soup. Did you keep the pot covered? Sunflower seeds add a nice crunch but you can also substitute chopped nuts.
will be making this soup, can it be frozen. I am a widow so make batches of food then freeze so I don’t have to cook every day,
thank you
Hi Barbara! Sure, it can be frozen. Hope you enjoy it!
I’m also trying to find more ways to mix turmeric in our meals. This soup looks like it’ll fit my taste.
As much as I like turmeric, I wouldn’t say that its taste is what I like so I try and mix it in with other ingredients. I do like the taste of carrot. I’m excited about trying your recipe of the carrot-turmeric soup.
artchee @ pangbenta.com recently posted…9 Surprising Health Side Effects of Turmeric
It looks amazing and delicious. From now on I will add turmeric on my diet. Thank you for sharing!
a must read article for boosting immunity
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