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Immune-Boosting Golden Autumn Soup (Butternut Squash, Turmeric & Ginger)

By Jeff McLean • 10/06/2025

Here is a great immune-boosting soup that uses the best of fall produce and spices:

 

This soup is packed with Vitamin A (from the squash and carrots), Vitamin C (from ginger and lemon), and anti-inflammatory powerhouses like Turmeric and Garlic.

 

Ingredients

 

Category Ingredient Amount Immune-Boosting Benefit
Aromatics Olive or Avocado Oil 2 Tbsp Healthy Fats
Yellow Onion, diced 1 medium Antioxidants
Garlic, minced 4 cloves Antiviral Allicin
Fresh Ginger, grated 1 Tbsp Anti-inflammatory Gingerol
Fresh Turmeric, grated (or ground) 1 tsp (or 1/2 tsp) Anti-inflammatory Curcumin
Vegetables Butternut Squash, peeled & cubed 4 cups (about 1 medium squash) Vitamin A & C, Fiber
Carrots, chopped 2 medium Beta-Carotene (Vit. A)
Vegetable or Chicken Broth (low sodium) 4-5 cups Minerals & Hydration
Seasoning Dried Thyme 1/2 tsp Antimicrobial properties
Salt & Black Pepper To taste Black Pepper helps Turmeric absorption!
Finishing Full-Fat Coconut Milk (optional, for creaminess) 1/2 cup Healthy Fats
Fresh Lemon Juice 1 Tbsp Vitamin C
Fresh Kale or Spinach, chopped 1 cup Vitamin C, K, and Antioxidants
 

Instructions

 

  1. Sauté Aromatics: In a large pot or Dutch oven, heat the oil over medium heat. Add the diced onion and cook until softened, about 5 minutes.

  2. Add Power Spices: Stir in the garlic, ginger, turmeric, and thyme. Cook for about 1 minute until fragrant—do not let the garlic burn.

  3. Add Base Veggies: Add the cubed butternut squash and carrots. Stir well to coat the vegetables in the spices. Cook for 5 minutes, stirring occasionally.

  4. Simmer: Pour in the broth and add salt and black pepper to taste. Bring the mixture to a boil, then reduce the heat to a simmer. Cover and cook for 15-20 minutes, or until the squash is very tender when poked with a fork.

  5. Blend (Optional): Remove from heat. Use an immersion blender to blend the soup until completely smooth and creamy. (Alternatively, carefully transfer in batches to a regular blender).

  6. Finish and Serve: Return the soup to the pot. Stir in the chopped kale or spinach and let it wilt for 2 minutes. Stir in the coconut milk and lemon juice. Taste and adjust seasoning as needed.

Serve warm with a sprinkle of fresh parsley or a dash of black pepper! 🍲✨

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