Carrot & Red Onion Soup

Winter. It just calls out for soup. Especially if the winter winds bring you more than just flushed cheeks and frozen eyebrows. Yep. I’m talking about Acute Viral Nasopharyngitis. Otherwise known as ‘the common cold’.

My wife came down with a cold last week, and she’s been dealing with a lingering sore throat ever since. Today, I decided to see if I could help her out, and did a bit of research on what foods are good for healing a sore throat, and came up with this recipe.

  • Carrots are rich in nutrients like Vitamin A, C, and K. They also have fiber and potassium which will help strengthen your immune system.
  • Onions and garlic contain sulfur, which helps reduce mucus and clear your airways. They are also two of the most powerful natural antibiotics
  • Spicy foods, though they may irritate the sore throat, are key to curing a cold.
  • Finally, ginger. This root is also a natural antibiotic, and it has strong anti-inflammatory properties that can help reduce the size of those swollen glands that are making it hard to swallow.
  • Coconut Cream: the oil in coconut cream inactivates a number of pathogenic organisms that cause sore throat.

Here’s what I used to make this recipe:


  • 1 TBSP olive oil
  • 1/2 red onion cut into chunks
  • 3 cloves garlic, rough chopped
  • 4 carrots, cut into chunks
  • 1 tsp turmeric
  • 1 tsp spicy paprika
  • 1/2 tsp minced ginger
  • 1 TBSP maple syrup
  • 4 cups vegetable broth
  • 1/2 cup rice
  • salt & pepper to taste
  • 1/4 cup coconut cream


Heat the olive oil in a soup pot over medium heat until it shimmers. Add the red onion and sauté 3-4 minutes, or until the onion begins to brown.

Add the garlic and continue to cook for another minute until the garlic becomes fragrant. Add the carrots and cook for about 1 minute.

Next, dust the turmeric and paprika over the mix and stir. Add the ginger and maple syrup, stirring to combine. Allow to cook until the maple syrup is well mixed with the spices, about 30 seconds. Add the vegetable broth and turn the heat to high. When the liquid begins to boil, turn the heat down to simmer and allow to cook approx. 10-12 minutes or until the carrots are very soft.

Mash the carrots with a fork or potato masher, then either transfer the mix to a blender, or use an immersion blender. Blend until smooth. Transfer the soup back into the pot and add your rice. Simmer until the rice is tender (amount of time depends on what type of rice you use). Add salt & pepper to your taste, and then stir in the coconut cream and serve. Enjoy

One Comment Add yours

Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

This site uses Akismet to reduce spam. Learn how your comment data is processed.