Indulge in a bowl of nourishing goodness with my immunity-boosting carrot turmeric soup! Packed with vibrant flavors and wholesome ingredients, it's the perfect recipe to keep you warm and healthy all season long.
Welcome to a comforting bowl of goodness that will not only fill you up but also fortify your immune system — my carrot turmeric soup! Bursting with flavors and packed with immune-boosting properties, this vibrant soup is the perfect addition to your wellness routine.
I’ve been treating a lot of patients in the ER with upper respiratory tract infections and the flu. Simple healthy habits like washing your hands often, being physically active, and getting enough sleep can help boost your immune system naturally.
Many foods also have properties to help supercharge your immune system and keep you healthy. And you don’t have to look much farther than your kitchen cabinet!
With its golden hue and nourishing ingredients, my carrot turmeric soup is more than just a meal — it’s a bowl of wellness that supports your immune system. Whether enjoyed as a light lunch or a cozy dinner, this immunity soup is sure to become a staple in your kitchen. Give it a try and savor the goodness with every spoonful!
Why You'll Love This Dish
- Immune-Boosting Goodness: Packed with ingredients that provide a powerful boost to your immune system
- Nutrient-Rich: Loaded with vitamins, minerals, and antioxidants, this carrot turmeric soup nourishes your body.
- Comforting and Soothing: Perfect for chilly evenings or when you need a warm hug from within.
- Easy to Make: Simple ingredients and straightforward steps make it a hassle-free recipe.
- Gut-Friendly: The fiber-rich carrots and gut-friendly spices and Greek yogurt promote a healthy digestive system.
- Make-Ahead: Prepare a batch of this immune-boosting soup and store leftovers for quick and convenient meals throughout the week.
- Family-Friendly: Loved by both kids and adults, making it a family favorite
Ingredients
Ingredient notes and substitutions. See recipe card at the end of the post for full recipe details.
- 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. Read my post on the nutritional benefits of Greek yogurt.
- 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. I also use it in my creamy butternut squash soup.
- 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.
How To Make Immunity-Boosting Carrot Turmeric Soup
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 large Dutch oven or soup pot and let them simmer away.
Then, after a short while, purée 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!
I like to garnish this carrot turmeric soup with a swirl of Greek yogurt, chopped cilantro, and sunflower seeds.
Chef's Tips
- For an extra flavor kick, roast the carrots before adding them to the soup.
- Don’t skimp on the turmeric — it’s the star ingredient that gives the soup its vibrant color and immune-boosting properties.
- Feel free to customize the soup to suit your taste preferences. Add a dash of cayenne pepper for heat or a drizzle of honey for sweetness.
- You can stir in some canned coconut milk for extra creaminess and depth of flavor.
- Store any leftover carrot turmeric soup in an airtight container in the refrigerator for up to 3-4 days or freeze for up to 3 months.
Looking for more tasty soups and stews? Check out my collection of the best Fall Soup Recipes to get more ideas.
More Healthy Soup Recipes
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Recipe
Immunity-Boosting Carrot Turmeric Soup
Equipment
Ingredients
- 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
Instructions
- 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 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.
- 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.
Notes
- For an extra flavor kick, roast the carrots before adding them to the soup.
- Don’t skimp on the turmeric — it’s the star ingredient that gives the soup its vibrant color and immune-boosting properties.
- Feel free to customize the soup to suit your taste preferences. Add a dash of cayenne pepper for heat or a drizzle of honey for sweetness.
- You can stir in some canned coconut milk for extra creaminess and depth of flavor.
- Store any leftovers in an airtight container in the refrigerator for up to 3-4 days or freeze for up to 3 months.
Nutrition
barbara fields says
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
sonaliruder says
Hi Barbara! Sure, it can be frozen. Hope you enjoy it!
Kay says
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!
sonaliruder says
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.
Natalie @ Obsessive Cooking Disorder says
It is def not spring in the northeast yet ... so cold and rainy ugh
Kristy from Southern In Law says
This looks incredible! Jesse is away for work this week so I might have to make this for myself! xo
usha says
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.
Sarah says
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!
Ben Maclain says
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:)
Janet Fazio says
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.
Brynn at The Domestic Dietitian says
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!
Sarah says
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!
Taylor Kiser says
What a delicious way to help boost immunity! This soup looks so warm and comforting too!
Kerri Olkjer says
I just can't seem to get enough turmeric lately. I want it in everyyything! Definitely trying this.
Kim says
Gorgeous color in this soup! Yum!
Jenn says
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!
Kristina @ Love & Zest says
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!
Alisa Fleming says
I just saw a smoothie with orange, carrot and turmeric and thought how lovely that combination must be. And honestly, this looks even better!
Jessica @ Nutritioulicious says
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!
Kelly | Eat Yourself Skinny says
I love adding turmeric in my diet and this soup sounds incredible! Loving that vibrant color!
Sara @ sarahaasrdn.com says
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!
Corina says
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!