Carrot Ginger Turmeric Soup with Lime

We’re in the heart of fall, which means we’re at the beginning of cold and flu season. And after a year and a half of fighting a global viral illness, I wanted to share with you a recipe that is full of ingredients known to support your immune health: my Carrot Ginger Turmeric Soup with Lime.

First, this recipe contains two pounds of carrots, which are known for their rich nutritional profile.

Carrots contain vitamin A, and according to a 2018 review, staying sufficient in this vitamin helps to maintain your body’s mucosal membranes. [1] These membranes act as barriers to help keep outside viruses and bacteria from entering your body.

Another way this Carrot Ginger Turmeric Soup with Lime supports your immune health is through the inclusion of turmeric. The major compound in turmeric is curcumin, and research has shown that this compound is rich in antioxidants, meaning it’s a rich source of anti-inflammatory properties.

Interestingly, a 2017 review titled Curcumin: A Review of Its effects on Human Health confirmed that this powerful compound “aids in the management of oxidative and inflammatory conditions, metabolic syndrome, arthritis, anxiety, and hyperlipidemia.” [2]

Keep in mind that your mucous membranes release more fluid when your body is inflamed. And chronic inflammation can negatively impact your immune system.

I often recommend that my patients fill their bodies with a wide variety of nutrient-rich vegetables and antioxidant-rich spices, especially during this time of year to support immune health.

It’s my hope that you enjoy the delicious flavors of this soup.   

Carrot Ginger Turmeric Soup with Lime

Serves: 8

Ingredients

2 tablespoons olive oil

1 medium onion, sliced in crescents

2 pounds carrots, peeled and sliced into rounds

1 medium potato, cubed into 1-inch pieces

3 garlic cloves, minced

1 tablespoon grated ginger

Pinch of flakey salt

1 tablespoon turmeric

1 teaspoon cumin

1 teaspoon chili powder or cayenne

6-8 cups low sodium vegetable stock

1 cup coconut milk (optional)

1 lime

Directions

1. Heat the oil over medium heat in a heavy-bottomed pot.

2. Add the onion and cook until softened and beginning to become translucent.

3. Add the carrots, potato, garlic, ginger, and salt. Stir to combine

4. Add the turmeric, cumin, and chili powder and stir. Cook for 5 minutes, or until the carrots start to brown.5. Add the stock and bring to a boil. Once it has reached a boil, turn down and let simmer for 20 minutes, or until the potatoes and carrots are soft and able to be broken with a fork.

5. Puree with an immersion blender or in a blender (be careful of splatter, as the soup is still hot).

6. For a creamier flavor, add in the coconut milk, if using.

7. Add a squeeze of lime to each serving or serve with a lime wedge.