Immune Boosting Carrot Ginger Soup

Immune Boosting Carrot Ginger Soup! This vegan and gluten-free creamy carrot ginger soup recipe is filled with antioxidants that help to support your immune system. Ready in less than 30 minutes , it’s the perfect lunch or light dinner.

Isn’t the color of this carrot ginger soup so vibrant? I swear I feel better just by watching it blend up. It’s so pretty and so silky smooth. I’ve been eating it a few times a week for a quick lunch.

Made with cashews, carrots, ginger, turmeric, orange juice and garlic, this carrot soup is creamy and good for you. With 100% of all the vitamin A you need in a day per serving, it’s a delicious way to enjoy antioxidants.

See below for tips for success, or head to the full recipe below.

Ingredient Notes:

• Carrots: The foundation of this soup! Carrots give the soup a naturally sweet flavor and it’s vibrant color.
• Onion: Like in most soups, onion and garlic build the flavor base, adding gentle sweetness and complexity. You’ll saute these aromatics first so they are slightly caramelized before blending.
• Ginger: Ginger adds warmth and a slightly spicy taste that pairs beautifully with the carrots. Ginger is also anti-inflammatory.
• Orange Juice: A splash of orange juice helps to add brightness and a little acidity that cuts through some of the richness of the cashews. This is my secret in so many of my soup recipes– a little acid at the end!
• Cashews: Blending cashews into the soup helps create a creamy, velvety texture without the need for dairy. They also add a subtle richness that makes the soup more satisfying.
• Turmeric: Turmeric adds a warm, earthy note that pairs well with the ginger and also adds extra anti-inflammatory benefits.

To garnish the soup before serving, I love to add drizzle a fruity extra-virgin olive oil over along with freshly ground black pepper and finely chopped parsley.

How to Make Carrot Ginger Soup: Step by Step Instructions

Step 1: Sauté the Vegetables

Start by sautéing the carrots and onions and cook, stirring occasionally, until just soft. This will provide the soup with lots of aromatics and body once pureed. You need the carrots to be soft enough to blend, otherwise you will end up with a carrot smoothie and not silky, carrot ginger soup.

Add the ginger and turmeric and let cook for a minute or two so the spices can bloom in the olive oil.

I also add in the cashews at the same time as the broth so the cashews can soften as they cook in the broth.

Step 2: Puree

Once the vegetables have softened, let cool slightly then add to a blender with the orange juice and salt and pepper. Blend until very creamy and smooth. Depending on the power of your blender, this may take a few minutes.

Season to taste, adding in more salt or pepper as desired. For a spicier soup, I recommend adding in a bit of red pepper. To heighten the flavors, you can add in a splash more of orange juice or lemon juice right before serving.

The carrot ginger soup should be ready to eat, but if you want it hotter then place it back into the saucepan and simmer over low heat until warmed through.

Do foods actually boost immunity?

The terms detox, anti-inflammatory and immune-boosting are used so often in wellness circles that it can be hard to separate fact from fiction. The truth is that while several foods are believed to boost immunity (like orange juice or chicken soup), their benefits are more hype than hope.

The immune system is very complex and several factors, including diet, play a role. However, it’s unlikely that consuming more superfoods or a single nutrient will do much without a general healthy lifestyle that also includes adequate sleep and minimal chronic stress.

An immune boosting dietary pattern

Because the immune system is so complex and involves a number of pathways, no single food will offer special protection. Rather, eating a more healthful diet (along with other lifestyle factors) is best to help reduce inflammation.

That said, there are certain nutrients that have been shown to be essential in various pathways for both growth and immune function: vitamin C, vitamin A, zinc, iron and selenium. In addition, consuming enough calories and protein (especially the amino acid glutamine) seem to be helpful.

What you don’t eat may also play a role; diets that are lower in these nutrients and high in ultra-processed foods, refined sugar and red meat tend to have a less favorable microbiome, which can suppress immunity and lead to chronic inflammation.

Gut Health and Immunity

I often feel silly discussing the microbiome and gut health because this is one area of research that is ever changing as we begin to understand more about the incredible role that the microbiome plays in our overall health, including immune health.

Because our GI tract is a major site (70-80%) of immune activity, our diet therefore plays a large role in determining exactly what kinds of microbes, or gut bugs, live in our intestines.

It’s likely no surprise that a high-fiber, plant-predominant diet that consists of whole grains, nuts, legumes/beans, fruits and vegetables support beneficial microbes. In addition, consuming these fibers leads to short chain fatty acid production, which themselves have been shown to stimulate immune function.

As a dietitian– this is the big take home message that I emphasis to my clients. Eating more plants is really simple advice that aligns with so many wellness goals of reducing chronic disease risk.

Nutrition science is almost starting to sound like a broken record– eating more plants, more often, is key for overall health– including boosting the immune system.

Can you double this recipe?

This carrot ginger soup is very easy to double– or triple.

You don’t need to make any adjustments to the recipe. Scroll down to the recipe card and click the 2x button to double or 3x button to triple for the correct amounts.

How to store leftovers

• Refrigerator: Leftovers will keep for 4 – 5 days in the refrigerator, stored in an airtight container.
• Freezer: This carrot ginger soup is freezer friendly and can be stored in the freezer for up to 2 – 3 months. To freeze, let cool completely then place in freezer safe containers or freezer safe bags, leaving ½ inch head space for expansion. Thaw before reheating.
• Reheat: Reheat this soup on the stove over low to medium heat until warm, or in the microwave with 30 second intervals, stir after each interval, until warmed through.

This carrot ginger soup is rich in vitamin C, potassium and antioxidants, which have all been shown to help with immune cell function.

As a bonus, this simple carrot ginger soup recipe tastes amazing and is ready in less than 30 minutes. Enjoy it whenever you need a boost or are looking for a warming, simple meal. I’ve been loving it for lunch with a slice of toasted sourdough bread or for a simple snack.

More Healthy Soup Recipes:

• Red Lentil Curry Soup
• Instant Pot Lentil Soup
• Lentil Lemon Soup
• Lemon Chickpea Orzo Soup
• Slow Cooker Tomato Soup
• Vegetable Soup made in the Slow Cooker 

If you try this immune boosting soup recipe, let me know! Leave a comment, rate it, and tag your Instagram photos with #delishknowledge . I absolutely love seeing your creations. Happy cooking!