{Cook} Immunity Boosting Autumnal Soup ~ carrot & sweet potato with cashew & coriander pesto

{Cook} Immunity Boosting Autumnal Soup ~ carrot & sweet potato with cashew & coriander pesto

So yummy, so easy & so nourishing & immunity boosting for your autumnal body.  From our kitchen to yours.

Once I surrender to the unfolding of autumn…I am much, much more likely to spend time happily puttering in the kitchen getting reacquainted with spices and slow cooking and making SOUP.

Here’s a failsafe autumnal soup with root veggies & spices + a really delicious pesto to accompany it.

It’s super easy, vegan, immunity boosting & deeply nourishing for our autumnal bodies.

I’ve included my original recipe plus notes on how I adapt the soup depending on what is at hand & how lazy a mood I am in.  I love forgiving, adaptable recipes like this, that can be tweaked & played with and still provide so much goodness.

I hope you like it!

Let me know how you get on in the comments.

Love from my kitchen,
Meredith x


Carrot & Sweet Potato Soup
with coriander and cashew nut pesto

Immunity boosting credentials:

> carrots and sweet potatoes are high in beta-carotene

> ginger and garlic are antibacterial and antiviral

> chili is great for warming and stimulating

The zingy pesto keeps it interesting and fresh herbs stimulates your mind and are allegedly great for memory – I usually double the pesto so I have leftovers for the fridge.

Serves 6 / Prep 15 min / Cook 30min


2tbsp olive oil
I never measure this just cover the bottom of the pot, often substitute rapeseed oil or ghee as better nutritionally.

6 carrots, peeled and diced
I never peel them.

2 med-large sweet potatoes peeled and diced

1 lg onion, diced

1 red chili pepper, deseeded and finely chopped
If you like chili, I have used up to 2 or 3 for a more spicy soup, you can also put some chopped chili aside & put it on the top of the soup when serving

3 lg cloves of garlic, peeled and finely chopped
I roast a lot of garlic in the autumn/winder and often have it on hand so would use that if so

2.5cm fresh ginger root, peeled and finely grated
I probably use more than this, like 2 inches

1l of veg stock, OK to add more

2 tbsp of fresh coriander
I always include the stalks because I like the taste

75g fresh coriander, stems and leaves
I have used many other combos of herbs, like basil, thai basil, anything leafy and it always turns out great

25g parsley, leaves only

1/4 red chili, deseeded and finely chopped
sometimes more especially if someone in the house has cold coming on

1 stick of lemongrass, outer stalk removed, finely chopped
SO nice to add, but I almost never add this because I forget to buy it so don’t let it stop you if you don’t have lemongrass

1 lg clove of garlic, peeled finely chopped
again I would sub roasted if I had it but then the raw garlic has a great kick and is SO beneficial to immunity

1 tbsp chopped cashed nuts
I probably add more than that

juice of 1/2 lime

100ml olive oil
I never measure it, just glug it in, mix and add to get a consistency I like

pinch of sea salt and fresh ground black pepper


1.  Heat the olive oil (or rapeseed oil or ghee) in lg saucepan.  Add carrot, sweet potato, onion, chili, garlic, ginger and season with good pinch of S&P.  Sweat the veggies on a low heat until a bit tender then add stock and bring to a boil.  Cook until veggies are totally tender – I usually give that about 20 mins.  I often add some cinnamon to the cooking veggies, another immunity booster & a well known mood booster

2.  While the veggies are cooking, make the pesto by whizzing all the ingredient together.  I always make extra and eat a bit while cooking

3.  Add the fresh coriander to the soup and whizz it up, then pour into bowls and drizzle each bowl with about a teaspoon of the pesto.

My serving suggestions:

Can defo just have the soup + pesto but here are a few things I do with it to make a more substantial meal or feed friends…

> Nice sourdough goes great or oatcakes, pita

> Goats cheese or feta or even a round of fresh mozzarella either on the bread, sometimes warmed in the oven or I pop the cheese on top of the soup (obvs cheese makes it not vegan).

> A drizzle of olive oil or rapeseed oil on top of the pesto looks nice & is good for you.  I’ll put left over chili in a bottle with olive oil to drizzle as an option for people to make it hotter.

> Thin shavings or grated parmesean or pecorino cheese on top of soup is a winner too ~ sometimes I add these cheeses to the pesto as well

Let me know how you get on in the comments and any crafty substitutions you come up with 😉

For more tips on feeling great in autumn:

I have a blog on Autumnal Wellbeing ~ Ayurveda Style.  Practical tips from the ancient wisdom of Ayurveda, the worlds oldest science of holistic health on how to feel great during autumn.  Read it HERE. 

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