We all know that a healthy body starts with a healthy immune system – and food is one of the most powerful tools we have to strengthen immunity and prevent disease. So ditch the stodgy winter fare, and supercharge your immune system with this quick and delicious carrot and ginger soup.

The beta carotene in the carrots promotes vision and supports a healthy immune system, while ginger is a potent antioxidant and anti-inflammatory, combatting cellular damage, helping digestion, and even relieving PMS pain! And don’t forget to throw in a couple of cloves of garlic, which has been shown to do everything from lower blood pressure and inhibit blood clotting, to promote healthy cholesterol levels and protect the body from infection.


  • 2 tablespoons olive oil
  • 1 brown onion, finely chopped
  • 5cm piece ginger, peeled, finely chopped
  • 2 garlic cloves, finely chopped
  • 6 (1kg) carrots, peeled, chopped
  • 4 cups chicken stock
  • Sour cream, to serve
  • Chopped dill leaves, to serve


Step 1
Heat oil in a saucepan over medium heat. Add onion, ginger and garlic. Reduce heat to medium-low. Cook, stirring occasionally, for 8 to 10 minutes or until onion is soft.

Step 2
Add carrots, stock and 2 cups water to saucepan. Simmer, partially covered, for 35 to 40 minutes or until carrots are very tender. Remove from heat and set aside.

Step 3
Using a food processor or blender, process soup, in batches, until smooth. Return soup to saucepan and stir over low heat until warmed through.

Step 4
Ladle soup into bowls. Top with sour cream and dill. Enjoy!