Immune Boosting Carrot, Ginger and Turmeric Soup

Boost your immunity with this delicious soup

Recipe by Hazel Thomas

This is the time when you need immune boosting nutrients to help you keep healthy during the winter months and to fight of any rogue viruses such as Covid-19.

Choose from brightly coloured fruit and vegetables for their antioxidants, vitamins and minerals. Foods high in vitamin C such as citrus fruits and broccoli are a must. Other immune boosting foods are garlic, ginger, onions, mushrooms and bone broth.

Turmeric is another favourite of mine since it is anti-inflammatory and antibacterial. That’s one of the reasons I picked this recipe. Zinc is a key mineral to support the immune system. For some extra zinc, you could sprinkle some ground pumpkin seeds on top of your soup.

Serves: 4
Prep: 20 minutes
Cooking time: 20 minutes


  • 1 tablespoon of coconut oil, avocado or olive oil
  • ½ cup chopped shallot ( 2 shallots, or ½ an onion)
  • 2 tbsp chopped, peeled turmeric or turmeric powder
  • 2 tbsp chopped, peeled ginger root
  • 4 garlic cloves, rough chopped
  • 2 cups vegetable or chicken stock.
  • 2 cups water
  • 500 grams of chopped carrots
  • ½ tsp salt, then more to taste
  • ¾ – 1 can of coconut milk
  • 1 tsp curry powder
  • ½ tsp of apple cider vinegar or lime juice
  • Optional: ½ tsp soy or coconut soy
  • 1 tsp real maple syrup
  • Pinch or two cayenne, to taste
  • Garnish with mint, coriander or edible flowers


Peel and chop shallots, turmeric, ginger and garlic. Chop the carrots into ½ inch rings. Heat oil in a large pot, over medium heat. Add shallots, turmeric root and ginger and sauté until golden for about 3-4 minutes. Add garlic and continue cooking, stirring about 2 minutes. Add stock, water, carrots and salt.

Bring to a boil, cover, turn heat down and simmer until carrots are tender, 15-20 minutes. Let it cool and then blend until smooth.

Once blended, add in the coconut milk, curry powder, vinegar, soy, and maple syrup. Simmer and stir until coconut milk is combined. Add additional seasoning if needed.

Cayenne can be added for a little heat as an option. Serve with fresh herbs on top and you can also sprinkle with ground pumpkin seeds for their zinc content.

Nutritional Benefits

Onions are a good source of vitamin, B1, B6, C, K, biotin, chromium and fibre. They are great for the immune system and are anti-inflammatory in nature.

Garlic contains allicin, which is a potent antioxidant that reduces oxidative damage to our cells and supports our detoxification systems. It also inhibits the growth of a variety of bacteria, yeast and viruses.

Carrots are rich in vitamins, minerals and fibre and a great source of antioxidants. One of its antioxidants is vitamin C, which may help to boost our immune systems.

Ginger is a powerful antioxidant and anti-inflammatory that may help to boost our immune health.

Turmeric has anti-inflammatory properties and protects our cells from DNA damage.