About This Recipe:
An immunity building soup that won’t let seasonal changes get the best of you.
As the seasons change it’s a good idea to arm your immune system with Vitamin C. (I’m in Texas and ragweeds are everywhere right now). While citrus fruits like oranges and lemons are the typical immunity essentials, root veggies like carrots and sweet potatoes are tasty alternatives. Carrots? While this veggie is celebrated for its Vitamin A a la beta-carotene content for eye health, it’s also a good source of the antioxidant Vitamin C.
In this recipe, carrots are paired with sweet potatoes (an excellent source of Vitamin C) in a warming soup that can be enjoyed as a snack or for the first course of a meal. The golden child spice turmeric is blended in for its ability to regulate immune hyperactivity. Lastly, ginger is added as a flavorful way to reduce inflammation which also keeps the immune system in check.
Want another reason to eat more carrots and sweet potatoes? Vitamin C is vital for building connective tissue and collagen (the protein that gives your skin a firm, lifted appearance and keeps your bones strong). The body also uses Vitamin C to absorb iron from the foods you eat. The current recommended daily value for Vitamin C is 90 mg a day so let’s get cooking!
Healing Kitchen Tips:
Heat degrades the vitamin C content of carrots by about 40 percent. For this reason, mind your cooking method. Steaming rather than cooking your carrots will reduce the heating time by several minutes. Once your carrots have cooled, use mechanical energy in the form of your food processor to break the carrots down to a desired consistency. As you are not cooking the carrots until they are completely soft, expect your soup to have a slightly lumpy consistency similar to mine in the above picture.
An immunity building soup that won’t let seasonal changes
get the best of you.
- 3 medium Carrots
- 1 cup Sweet Potatoes
- 1 medium White Onion
- 1 tsp Black Pepper
- 1/4 cup finely grated Turmeric
- 1 tsp Sea Salt
- 4 cups Chicken Stock
- 2 tsps Basil
- 1 tbsp Juice of Lemon
- 1 can Coconut Milk
- 1 tsp Black Sesame Seeds
- 1 tsp Olive Oil
- Cut carrots in chunks and steam until tender but
- Dice onions and sauté in a saucepan with olive
oil until translucent.
- Add garlic, turmeric, black pepper, sea salt,
and ginger to saucepan with onions. Cook until aromatic.
- Simmer onion and spice mixture with chicken
stock and 3 tsps of coconut milk for 10-15 minutes.
- Once carrots and stock cool, blend in food
processor until desired consistency is reached.
- Add lemon juice towards the end of blending.
- Serve root veg soup in a bowl topped with
coconut milk, black sesame seeds, and other flavorful toppings like nuts (see my serving suggestion photographed above).