With autumn bringing cooler days and the familiar wave of coughs and colds, a nourishing bowl of hot soup can be one of the most comforting ways to feel better. Its warmth, gentle texture and wholesome ingredients make it an appealing choice when you are feeling run-down.
Dr Hazel Wallace, the doctor and nutrition expert known online as @thefoodmedic, has shared her favourite sweet potato, carrot and orange soup. The recipe, described by her 1.6 million Instagram followers as “amazing”, “delicious” and “perfect for the change in weather”, is packed with ingredients that support overall health while making an ideal autumn lunch.
Here is what you need to prepare this warming, seasonal soup, recommended by the medical professional herself.
Why the sweet potato soup is an immune system-booster
Beyond its cosy appeal on a cold afternoon, the soup combines several functional foods associated with the body’s natural immune defences.
Sweet potatoes and carrots provide generous amounts of beta-carotene, which the body converts into vitamin A. This nutrient helps maintain mucosal barriers, including the protective linings of the lungs and digestive tract, while also playing a role in the regulation of immune-cell activity.
Garlic adds more than flavour, supplying allicin, a compound that has been investigated for antimicrobial and antiviral effects. Ginger contributes gingerol, a naturally occurring substance known for its anti-inflammatory properties.
Research has also indicated that eating garlic regularly may help reduce how often common colds occur and lessen the severity of their symptoms.
The orange brings a bright citrus note as well as vitamin C. Clinical research suggests that this vitamin supports important functions in both the innate and adaptive immune systems, while low levels may leave the body more vulnerable to infection.
Kefir or another fermented milk drink rounds out the recipe with probiotics. That is particularly relevant because a significant part of the immune system is located in the gut.
Studies into the gut microbiome suggest that probiotics, such as those found in kefir, can help influence immune-cell activity and may contribute to a shorter duration of some respiratory infections.
So, when the weather turns grey and you are craving something soothing, this sweet potato, carrot and orange soup could be just the warming autumn recipe to try.
