Immunity-Boosting Carrot Turmeric Soup
Anyone else feel like cold and flu season is never going away? Whether your house has been hit hard this winter or you feel like you’re fighting it off because everyone around you is sick, considering taking to the kitchen to boost your family’s immunity, starting with this tasty recipe from The Foodie Physician, Dr. Sonali Ruder.
Dr. Ruder is a Florida-based board-certified Emergency Medicine physician and mom, who, after seeing too many patients in the ER with chronic disease, started thinking about how food and diet can prevent disease. After medical school she went on to earn her culinary degree from the Institute of Culinary Education, and her blog, Foodie Physician, was born. It features easy recipes that can help keep you and your family healthy. The recipe below contains the “it” ingredient of the moment, turmeric, which is rich in curcerin, a powerful antioxidant that is anti-inflammatory. The recipe is even Whole 30-friendly if you omit the yogurt garnish.
“This nutrient-packed soup has plenty of antioxidants to give your immune system a boost, which is especially important during flu season! It’s a simple dish that can be made in one pot so there’s minimal clean up. Kids will love it too because of the bright color and natural sweetness from the carrots,” says Dr. Ruder.
- 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
- 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 for 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.