Golden Immunity Soup

A creamy carrot and ginger bowl to brighten rainy autumn days.

When the skies turn grey and the wind begins to bite, this golden carrot soup is your immunity-boosting best friend. Perfect for September through November, it’s packed with antioxidant-rich carrots, anti-inflammatory ginger, and warming spices like cumin and cayenne that awaken the senses and strengthen the body’s natural defenses.

Carrots are full of beta-carotene, a precursor to vitamin A — essential for immune health and radiant skin. Ginger brings anti-viral properties and a gentle heat that’s grounding and comforting. A swirl of coconut milk adds richness without heaviness, and a sprinkle of pine nuts gives crunch and heartiness. This soup is a true autumn classic — comforting, wholesome, and exactly what the season ordered.

Preparation time: 10 mins

Cooking Time: 50 mins

Ingredients for 3-4 portions:

• 4 large carrots, peeled and chopped

• 1 small white onion, finely chopped

• 2 garlic cloves, minced

• 1 tbsp extra virgin olive oil

• 1 tbsp fresh orange juice

• 1 tbsp fresh ginger, grated

• 1 tsp cumin seeds

• A pinch of cayenne pepper (adjust to taste)

• Salt & black pepper to taste

• Water

• 2 tbsp coconut milk (for garnish)

• Fresh parsley (for garnish)

• Pine nuts (lightly toasted, for topping)

Step-by-step cooking process:

1. Sauté the aromatics. In a large pot, heat the olive oil. Add the onion, garlic, ginger, and cayenne. Sauté for 2–3 minutes until fragrant. Add the chopped carrots and cook for another 10 minutes, stirring occasionally.

2. Simmer the soup. Pour in enough water to cover the vegetables by about 2 fingers. Add cumin seeds, salt, black pepper, and fresh parsley. Bring to a boil, then lower the heat and let it simmer gently for 30 minutes. This slow simmer (without vegetable stock) allows all the deep flavors to develop naturally.

3. Blend until silky. Remove the pot from heat. Use an immersion blender (or transfer to a blender) and blend until smooth and velvety.

4. Garnish and serve. Serve hot, topped with a swirl of coconut milk, fresh parsley, and a handful of pine nuts. A crack of black pepper finishes it perfectly.