Stay well this holiday season with a comforting bowl of carrot-ginger soup. Filled with immune boosting foods like ginger, turmeric, carrots, and onions, it may help keep those sniffles at bay and will be sure to warm you up on a a chilly winter day!
Note: If you don’t have an Instant Pot, don’t worry! This can easily be made on the stovetop and I’ve included directions below.
This month’s Recipe Redux is all about Soup!
I’m going to predict that you’re currently focused on all things Thanksgiving. I am too. As this post goes live, I’m likely covered in flour (note to self: buy some clothes that aren’t black!) or have my hands deep in a big bowl of massaged kale. It’s the day before Thanksgiving and we’re in full prep mode. But come this weekend, when the leftovers have been eaten and you’ve switched into holiday shopping mode, you’re going to want some easy meals to fill those busy weeknights. I’ve got you covered.
This next month is filled with holiday parties, dinners out, work obligations, family time, and insane amounts of shopping (too much, if you ask me), and just generally packed calendars. It’s all good stuff generally, but with it can come a lot of stress and little time to take care of yourself. Healthy eating can easily take a backseat to take out or ALL.THE.COOKIES. It’s also the start of the cold and flu season and let’s be honest NO ONE wants to be sick ever but especially not at this time of year.
That’s where this soup comes in. Not only is is super quick to make (especially if you have an instant pot), but it makes great leftovers so you can enjoy it for lunch or dinner throughout the week. It’s also packed with nutrients that are linked to better immune function.
Foods that Fight the Flu
Plant foods contain powerful nutrients that may help ward off the sniffles. Eating a variety of colorful plants is the best way to build a strong immune system, but this soup is filled with ingredients that may give you a little extra boost.
Carrots: Beta-carotene (what makes the carrots orange) is best known for it’s role in eye-sight, but did you know that this pre-cursor to vitamin A actually plays an important role in immune function? You can also get this nutrient winter squash, sweet potatoes, cantaloupe, and orange peppers.
Turmeric: This ancient, trendy spice has become famous because it contains curcumin, a phytonutrient that has been tied to many health benefits, including immunity. While the research in fighting chronic disease doesn’t quite live up to the hype in the media, there are still likely some health benefits, and it adds a gorgeous color and flavor to any dish. Black pepper aids with absorption. But be forewarned, it stains! So keep it off those white countertops. I use fresh turmeric here, which looks like a smaller version of ginger, but is bright orange inside. If you can’t find that, just use 1 tsp dried.
Ginger: Known for it’s anti-inflammatory properties, it can play a role in immune health. Plus, that spicy flavor it gives to this soup can help clear out those sinuses naturally!
Onion: Alliums (onions, garlic, leeks) are strong prebiotics, which help feed the good bacteria (probiotics) in your gut. Gut health is at the center of our immune system, so keeping that gut healthy is the foundation to staying well this season.
Plus, soup is the ultimate comfort food and a perfect way to slow down and warm up for a few minutes during the busiest time of year!
Immune Boosting Carrot Ginger Soup
Makes: 4-6 servings
- 1 Tbsp olive oil
- 1 small yellow onion, diced
- 1 lb carrots, diced into 1/2-inch rounds
- 1-inch knob ginger, finely diced
- 1/2 inch knob turmeric, peeled and finely chopped. Or 1 tsp turmeric powder.
- 1/2 tsp Kosher salt
- 4 cups low-sodium vegetable broth
- 1 cup full-fat coconut milk
- Freshly ground pepper
Instant Pot Instructions:
- Turn on Instant Pot to saute on high and set to 10 minutes. Add olive oil then onion and carrot and saute until they soften, about 5-6 minutes. Then add ginger and turmeric and saute until fragrant, about 1-2 minutes, stirring regularly. Turn off saute function.
- Add salt and broth. Then set Instant Pot to pressure cook on high for 10 minutes. Add cover and seal and let Instant Pot do it’s thing. When it finishes, release pressure by turning pressure valve – steam will release. Once steam is done releasing, remove lid.
- Using an immersion blender, blend the soup until it’s a smooth consistency. If you don’t have an immersion blender, transfer soup in batches to a blender or food processor and blend until smooth. Stir in coconut milk and season with freshly ground pepper.
- Leftovers can be kept in refrigerator for 3-5 days.
- Heat a large soup pot or dutch oven over medium-high heat Add olive oil, onion, and carrot and sautee for 5-7 minutes, until soft. Then add ginger and turmeric and sautee for another 1-2 minutes, until fragrant. Add broth and salt. Bring to a boil and boil and then turn heat down and simmer for 20 minutes to let flavors meld and carrots get really soft. When done, follow step 3 in directions above to blend and add coconut milk/pepper.