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Autumn Gold Carrot, Zucchini & Ginger Soup with Turmeric

Updated: Sep 30, 2021

Manitoba hemp seeds add a luxurious creamy mouthfeel to this soup - it's dairy and gluten free and bursts with all the wonderful fat and vitamins in hemp seeds.

Recipe by Elizabeth Cancade, Real Food Culinary Nutrition Guide for the Northern Prairies


Autumn is here in all it's glory and I can think of no better way to welcome it than with a "creamy" soup full of seasonal produce. Along with the amazing flavour of all the local veggies, there are a few other important reasons this is THE soup to make right now.

  • Did you know that carrots are cooling and soothing for the eyes? Very helpful at a time when the days are becoming shorter and you may be experiencing eye fatigue from working on screens as much as most of us do.

  • Turmeric and ginger are both powerfully healing and stimulating spices that are wonderful for this time of year for supporting the immune system, digestion, detoxification and anti-inflammation. I keep both on hand (in the fridge) as store bought fresh pastes because they pack flavourful punch.

  • I recommend using authentic bone broth as the liquid or you can use water or veggie broth. If you don't make your own bone broth, Bones & Marrow Broth Co. from Winnipeg, MB, is an excellent option as they make their bone broth the same, slow-simmered, deeply nourishing way we do at home. They also have an extensive line of soups and many of their products are available in Brandon, MB, if you live in the southwest corner of the province.

Hemp Seeds

Now let's talk about the all mighty hemp seeds grown here in Manitoba - a superfood of their own! I purposely included these in this recipe because the fat content gives a luscious mouthfeel to the soup; not to mention they're a fantastic source of plant-based protein (10g in three tablespoons!), Omega 3 and 6 fatty acids, magnesium, zinc, iron and fibre!

And Here's the Recipe

Try my Autumn Gold Carrot Zucchini Soup with Ginger and Hemp Seeds, and let me know how it goes!

Need Meal Prep?

Make a double or triple batch of this very easy soup. You can portion it for lunches or into the freezer for future meals later in the fall.

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