Nourishing Your Immune System with Orange Root Vegetables: A Cozy Vegan Soup Recipe

Root vegetables, especially orange coloured ones, are great for supporting the immune system. Orange root vegetables like carrots and sweet potatoes are rich in beta-carotene, which the body converts to vitamin A, supporting vision, immune function, and skin health. They also provide fibre for digestion, antioxidants that protect against cell damage, and minerals like potassium and vitamin K that help with blood pressure, bone health, and blood clotting. 

This easy to make vegan soup will keep you warm and healthy during the autumn rainy season!

Ingredients:

1.5 kilos pumpkin, peeled and cut into cubes (can substitute butternut squash)

1 sweet potato, peeled and cut into cubes

3 carrots, peeled and cut

1 medium onion, peeled and cut into cubes

1 tsp fresh ginger, grated

100 grams butter or vegan alternative

Water or vegetable broth

1 tin of coconut milk (approx. 400ml)

Salt and white pepper according to taste

Preparation:

·        Melt the butter in a large pot and lightly sauté the onion, pumpkin, sweet potato, carrot and ginger.

·        Add water or broth until the pot is 3/4 full.

·        Bring to a boil and then simmer in a covered pot for approximately 45 minutes.

·        When the vegetables are soft, blend with an immersion stick blender. If you do not have an immersion stick, wait until the soup cools a bit and then transfer to a jug blender. Blend 2 cups at at time until the soup is smooth and creamy. If it is too thick, add a bit of water or broth. If using a jug blender, return the soup to the pot.

·    Add the coconut milk, salt and pepper and cook an additional 10 minutes on a low flame. Do not boil.

·        Option: garnish with coconut flakes.

Nutrient value per serving (approximate):

Calories	300
Protein	4g
Fat	20g
- Saturated Fat	18g
Carbohydrates	25g
Fiber	3g
Sodium	300mg
Vitamin A	~18,000 IU
Vitamin C	~40mg
Potassium	~750mg