Immune boosting carrot and coconut soup with sweet potato


Carrot and Coconut Soup with Sweet Potato

recipe by Rick Hay

Give your immune system the support it needs to carry on through the cooler months. This tasty soup is rich in immune boosting vitamin C and in membrane protective beta carotene which is a precursor to vitamin A. The onions themselves help the body’s natural cleansing process which in turn helps with other body systems. Coconut oil contains healthy MCT’s whilst the chilli sauce contains capsaicin to help with respiratory infections.

It’s the spices in soups, which give them the reputation for helping to reduce the severity and duration of colds and flu.


1 tablespoon of coconut oil

2 carrots, peeled, chopped

1 medium onion, chopped

Sea Salt and freshly ground black pepper

2 cups water with

1 can of coconut milk

2 tablespoons Thai-style chilli sauce.

Try with a handful of sweet potato garlic cubes. Lightly fry them in olive oil and garlic.


Melt coconut oil in a large saucepan over medium-high heat.
Add carrots and onions, season with salt and pepper and cook, stirring often, until carrots are softened.

Stir in broth, coconut milk, and 2 Tbsp. chili sauce.

Bring to a boil, reduce heat, and simmer, stirring occasionally, until vegetables are very soft and liquid is slightly reduced

Let soup cool slightly, then purée in a blender until smooth.

Reheat in a clean saucepan, thinning with water to desired consistency; season with salt and pepper.

Divide soup among bowls, drizzle with chilli sauce.