Recipe:Immune Boosting Carrot Soup

Post by Paula Jahn, Co-owner and Registered Dietitian & Cooking Instructor at Nourish Northwest


I cannot believe we have never posted this recipe. It is the single most frequently made soup of Nourish Northwest. I estimate we have made at least 100 batches of this delicious soup. We make it for health fairs, immunity cooking classes, and for ourselves to keep healthy through the cold and flu season. It is the soup that embodies the nutritional philosophy that Olivia and I share: Its ingredients are vegetable-based, whole, nutritious, and a pleasure to eat.

Although the warm weather has tricked us into thinking we live in an endless summer, virus season is upon us. Olivia and I have both battled a bug this fall. Along with our elderberry syrup, this soup is a fighter. Below is a breakdown of the ingredients and their immune-boosting properties.



Let the prevention begin.
Let the prevention begin.


Carrots: Carrots are an excellent source of the antioxidant, beta-carotene, which boosts the immune system’s production of infection-fighting T cells.


Chicken Broth: Chicken broth has been shown to inhibit the release of white blood cells that produce mucous.  Warm broth is also very soothing to the throat.


Cayenne – Anti-inflammatory


Citrus: Citrus juices are very good sources of vitamin C.  Vitamin C is associated with reducing the length of time and severity of symptoms associated with upper respiratory viral infections.  Vitamin C also provides antioxidant activity to support healing.


Coconut- Anti-Bacterial


Ginger: Ginger is a potent anti-inflammatory.  It also helps to relieve nausea and vomiting.


Garlic:  Garlic contains allicin, a powerful compound that helps the body prevent and fight infection.  Allicin is activated when the garlic is crushed or chopped.


Tomatoes: Tomatoes are high in lycopene and beta-carotene, both of which are believed to stimulate the immune system.


The yummiest medicine.
The yummiest medicine.



Makes 10 servings

Serving size: 1 cup


1 medium onion, cut into 1-inch pieces (2 cups)

2 Tbs olive oil

1 tsp salt

4 each celery stalks, cut into 1-inch pieces (2 cups)

6 carrots, cut into 1-inch pieces (4 cups)

2 small sweet potatoes, cut into 1-inch pieces (2 cups)

1 cup tomatoes, cut into 1-inch pieces

1⁄4 cup ginger, grated

2 Tbs garlic, minced

Pinch cayenne

3 cup chicken or vegetable stock

1 can coconut milk (14-oz)

Lime juice, to taste

Salt, to taste

Finish with cashew cream or plain yogurt


  1. Sauté onion in olive oil in a stock pot until translucent, about 5 minutes. Stir in 1 tsp salt.
  2. Add celery, carrots, sweet potatoes and tomatoes and sauté another 5 minutes.
  3. Add ginger, garlic, cayenne, stock, and coconut milk, and bring to a boil. Reduce heat and simmer, covered, until vegetables are very soft, about 30 minutes.
  4. Purée soup with an immersion blender or in a blender.
  5. Add lime juice, pepper, and salt, to taste.
  6. Garnish with cilantro or parsley.


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