When it comes to immunity, every little bit helps, right? And foods rich in antioxidants, like this dairy-free carrot ginger soup, provide various micronutrients needed to stave off viruses. The ingredients are simple and inexpensive, and the recipe is remarkably easy. So what’s your excuse? Enjoy a warm bowl for lunch!
Dairy-Free Carrot Ginger Soup with Immune-Boosting Benefits
Together, carrot and ginger provide a good dose of antioxidants and other compounds to support your immune system and fight inflammation. For even more antioxidants, and cost savings, you can make your own stock using vegetable scraps, like those carrot peels and ginger skins.
And lest you be concerned that boiling carrots defeats the nutrition Some vegetables become more nutritious when cooked, including carrots. The heating process helps to increase the beta-carotene availability in carrots, a precursor to vitamin A that helps our immune system, vision maintenance, and bone health.
As a heads up, boiling ginger for longer periods of time can reduce some of its powerful healthy benefits. If you want to get the most from ginger, add it about 5 minutes before the dairy-free carrot ginger soup is done simmering. But a word o warning: if done this way, the soup will have a more potent ginger taste.
Special Diet Notes: Carrot Ginger Soup
By ingredients, this recipe is dairy-free / non-dairy, egg-free, gluten-free, grain-free, nut-free, peanut-free, soy-free, plant-based, vegan, vegetarian, and top food allergy-friendly.
- 1 teaspoon olive oil
- 1 medium onion, peeled and chopped
- 1-inch piece fresh ginger, peeled and grated
- 2 garlic cloves, peeled and crushed
- 1 teaspoon mustard powder
- Freshly ground black pepper
- Pinch salt, or to taste
- 1 quart (4 cups) vegetable stock
- 6 medium carrots, peeled and chopped
- 2 tablespoons parsley, roughly chopped (optional)
- Dairy-free plain yogurt, sour cream, or coconut cream, to serve (optional)
- Heat the olive oil in a large saucepan over medium heat. Add the onion, ginger, garlic, mustard powder, pepper, and salt, and sauté for 1 minute. Add a few tablespoons of the stock, and sauté until the onion is soft. Stir in the carrots.
- Pour in the rest of the stock, bring the soup to a boil, reduce the heat to low, and let it simmer for 40 minutes.
- Let the soup cool for 10 minutes, then puree it in a blender until smooth or use a hand-held stick blender in the pan.
- Taste, and add more salt and pepper, to taste, if needed.
- Stir in the chopped parsley (f using), and serve each serving with a swirl of dairy-free yogurt, sour cream, or coconut cream, if desired.
More Healthy Winter Soup Recipes
Creamy Broccoli Soup
Healthy Golden Butternut Squash Soup
Keto Dairy-Free Clam Chowder
