When it comes to comforting nourishment, nothing compares to a hearty bowl of soup, especially one that supports immune health. According to Sarah Gold Anzlovar, RDN, the creator of this recipe and founder of Sarah Gold Nutrition in Boston, the spices turmeric and ginger boast immune-boosting properties. Research, such as a study published in Cell Division in October 2015, suggests that curcumin in turmeric may aid in cancer prevention. Additionally, carrots, rich in vitamin A, contribute to immune function, as highlighted in a study in the Journal of Clinical Medicine in September 2018. Onions, with their prebiotic content, support gut health, a cornerstone of immune function, as affirmed by research in Foods in March 2019 and insights from Johns Hopkins University.

Carrot Ginger Soup
Image by Elise Bauer


  • 3 tablespoons butter
  • 1 1/2 pounds carrots (6 to 7 large carrots), peeled and sliced thin
  • 2 cups chopped white or yellow onion
  • Salt
  • 1 teaspoon minced ginger
  • 2 cups chicken stock or vegetable stock
  • 2 cups water
  • 3 large strips of zest from an orange
  • Chopped chives, parsley, dill or fennel for garnish

1. Sautéing onions and carrots.

Heat the butter in a soup pot over medium heat. Sauté the onions and carrots, stirring occasionally, until the onions soften, about 5 to 8 minutes, ensuring they don’t brown. As they cook, sprinkle a teaspoon of salt over the carrots and onions.

2. Add stock, water, ginger, and strips of orange zest.

Bring to a gentle simmer, cover, and cook until the carrots become tender, approximately 20 minutes.

3. Remove the strips of orange zest.

This step is often overlooked. If the strips of zest are inadvertently blended with the soup, it might result in an overly bitter taste.

4. Purée the soup.

Blend the soup using a stick blender, or in batches using a traditional blender, until smooth. Exercise caution when blending hot liquids, filling the blender only a third full and securing the lid firmly. Adjust seasoning with additional salt to taste, especially if using homemade unsalted stock or butter. Serve garnished with chopped chives, parsley, or fennel fronds.

Indulge in the comforting warmth and nourishment of this delightful carrot ginger soup, rich with immune-boosting ingredients and vibrant flavors. With each spoonful, savor the velvety texture and aromatic blend of spices, knowing that you’ve crafted a dish that not only delights the palate but also supports your well-being. Whether enjoyed as a cozy meal on a chilly evening or a revitalizing lunchtime treat, this soup is sure to become a beloved favorite in your culinary repertoire.