Carrot & Ginger Soup
This delicious warming, immune boosting soup takes just minutes to make with the simplest ingredients.
Ginger has long been known for its immune boosting and detoxifying properties containing over 25 antioxidant compounds, this zingy spice scavenges free radicals whilst stimulating antioxidant pathways. Carrots contain high amounts of Vitamin A that enhance the body’s immunity against infections by increasing the lymphatic responses against disease forming antigens and by assisting the skin and mucous membranes in repelling bacteria and viruses more effectively. An excellent source of vitamin C – another highly antioxidant immune booster – and are a good source of calcium and iron. These two minerals are effective in converting the food we consume into usable energy and calcium is well known for its function in bone health.
- 2 tbsp olive oil
- 200g chopped sweet onion
- 1/2 tsp salt, plus more for seasoning
- 1 tbsp garlic
- 1 tbsp ginger
- 1kg carrots, peeled and chopped into even pieces
- 1 medium potato, peeled and chopped
- 900ml chicken stock or vegetable stock for vegetarian version
- 56g pine nuts (optional)
- 300ml plain yoghurt
- 1 tsp honey
- 1 tsp fresh thyme – dried also works well
- 1/2 tsp freshly ground black pepper, plus more for seasoning
1) Add the olive oil to a heavy based pan over a medium-high heat, and add the sweet onions. Sprinkle with salt and sweat for 10 minutes, until just starting to caramelize.
2) Add in the garlic and ginger and saute for 2 minutes more, being careful not to burn the mixture. Stir in the carrots, potatoes and the chicken or vegetable stock. Bring to a simmer, cover and cook until carrots and potato is very tender, about 15 to 18 minutes. Keep warm.
3) In a small saute pan, over a high heat, lightly toast the pine nuts and set aside to cool.
4) In a small bowl, combine the yoghurt, honey, thyme and black pepper.
5) With a stick blender, puree the carrot mixture and gradually add in the pine nuts and the yogurt mixture. Adjust seasonings with salt and pepper, to taste, and serve immediately.
Note: You can prepare the soup 3 or 4 days ahead it will keep in a refrigerator, and add the nut and yoghurt mixture when ready to serve.
You can also batch make, portion and freeze in sealed plastic tubs for up to 3 months.