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Immune boosting cauliflower carrot soup with crunchy tamari pepitas

Immune boosting cauliflower carrot soup with crunchy tamari pepitas and some extra considerations to guard yourself and your immune system before the winter kicks in….

I’m all for a proactive rather than a reactive approach to health whenever you possibly can – you can do this so incredibly effectively with nutrition from food and supplementation. After the year we’ve had I’d say we’re all ready to be a bit more prepared for taking care of our immune system so I’ve created this scrumptious soup recipe for you rich in immune supportive ingredients including ginger, turmeric, leek, garlic, carrot and cauliflower and some zinc rich pepitas for the crunch factor on top.

However, I really do encourage you to think about how you can boost your health at this time with supplementation too. Supplements with ingredients such as olive leaf, vitamin C, echinacea, zinc and andrographis are a great consideration and can be found in a beautiful dose and with only the highest quality sourced ingredients in HEALTHY CARE’S Immune Defence and Vitamin C + Olive Leaf Extract. All made on Sydney’s Northern Beaches too.


Serves 4-6

Gluten free : Dairy Free : Vegan


2 tablespoons (40ml) extra virgin olive oil

1 large (150g) leek

4 cloves garlic, finely sliced

2 tablespoons ginger, sliced into thin sticks

2 teaspoons ground turmeric

2 teaspoons ground cumin

2 teaspoons sweet paprika

1.2kg carrots, trimmed and chopped

1 head (1.3kg) cauliflower, cut into florets

1.8L vegetable stock or broth

sea salt and black pepper

To serve: fresh chopped coriander leaves and stalks

Tamari Pepitas:

1/2 cup pepitas

2 teaspoons (10ml) tamari

2 teaspoons (10ml) extra virgin olive oil

Heat a large heavy based saucepan on medium heat and add extra virgin olive oil, leek and garlic, and ginger, cover and saute for 10 minutes, stirring frequently. Add turmeric, cumin, paprika and cook stirring for 1 minute , then add carrots, cauliflower florets, stock and season with sea salt and black pepper. Cover and bring to the boil, then remove lid, reduce heat to simmer, and cook a further 40 minutes. Whilst the soup is cooking make the tamari pepitas by heating oven to 180C and lining a baking tray with greaseproof paper. Combine tamari and extra virgin olive oil in a bowl, add pepitas and toss together to coat, then spread evenly over the baking tray and place in oven to bake for 8-10 minutes, tossing once throughout the cooking process. Cool soup slightly then blend until smooth. Serve in bowls topped with tamari pepitas and fresh coriander. Store in fridge up to 1 week or freezer up to 2 months. Pepitas best stored in an airtight container for up to 2 weeks.

+ This is a partnered post with Healthy Care Vitamins, all thoughts and opinions expressed are the authors own.

Jacqueline Alwill

Jacqueline is an Accredited Nutritional Medicine Practitioner specialising in family and early childhood nutrition and gut health. She writes for several media publications, hosts a regular nutrition segment on Channel 7 and in 2016 published her first book, "Seasons to Share" (Murdoch Books). Jacqueline is passionate about working with corporations and brands to support and educate their community and audience and is currently a media spokesperson and ambassador for Remedy Drinks, Eimele Australia, Woolworths, Kitchenaid and Nutrition Director at Bondi Bubs Wholefoods. She is mum to Jet and outside her working hours you'll find her with her family in the surf, on the beach, or out and about in nature.

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