An onion, garlic and ginger soup made from the ingredients at the very top of the Antimicrobial ranking: garlic, thyme and onion. Ginger and turmeric make it warm and golden, yoghurt and lemon keep it fresh. All ten ingredients are in the Top 100, the whole soup in the Top 20.
Open the recipe straight in the Food Secrets app. The app reads the ingredients, links each one to the nutrient database and recalculates the rank for your goal.
Ingredients for 2 servings
- Onions400 g
- Garlic4 cloves
- Ginger, fresh20 g
- Thyme, fresh4 sprigs
- Turmeric, ground1 tsp
- Olive oil1½ tbsp
- Lemon juice1 tbsp
- Greek yoghurt100 g
- Chives10 g
- Chilli (cayenne pepper)1 pinch
Plus 700 ml water, salt and pepper. They are not in the ingredient list, so the rank above matches what the app calculates after the import.
Method
- Peel the garlic, chop it finely and leave it to rest for 10 minutes. Halve the onions and slice them thinly; peel and finely grate the ginger.
- Heat the olive oil in a pan. Cook the onions with a pinch of salt over a medium heat for 20 minutes until soft and golden. Stir now and then.
- Add the ginger, turmeric and the picked thyme leaves and cook for 1 minute.
- Pour in 700 ml water, bring to the boil and simmer gently for 10 minutes.
- Only now stir in the garlic and let it steep for 2 more minutes. Season with lemon juice, salt, pepper and chilli. If you like it thicker, blend half of it.
- Pour into two bowls, top each with a spoonful of Greek yoghurt and sprinkle with chives.
Why this soup scores well for the antimicrobial goal
Every ingredient carries its band from the Food Secrets Antimicrobial ranking. A band is stable – a place number changes with every data release, and the app shows you the exact figure.
- Top 10GarlicChopped, it forms allicin. That is why it rests for 10 minutes and goes into the hot soup only at the end.
- Top 10ThymeBrings thymol, the compound that gives thyme its aroma.
- Top 10OnionThe base of the soup – slow-cooked, it turns sweet instead of sharp.
- Top 20GingerFreshly grated for warmth and heat.
- Top 20Greek yoghurtFermented and creamy, it rounds the soup off.
- Top 50ChilliA pinch is enough for a gentle heat.
- Top 50ChivesFresh on top, a mild echo of the onion.
- Top 50TurmericTurns the soup golden; together with the oil, curcumin is better absorbed.
- Top 100Olive oilFor softening the onions.
- Top 100Lemon juiceA squeeze at the end keeps the soup fresh.
Averaged across all ingredients, the soup lands in the Top 20. The water does not count – it only dilutes what is in the bowl anyway.
Variations
- With carrots or pumpkin: cook 200 g carrots or pumpkin with the onions and blend at the end – smoother and a little sweeter.
- Vegan: coconut or soy yoghurt instead of Greek yoghurt.
- As a meal: cook 100 g red lentils with the soup and blend it.
- More herbs: a few leaves of sage or oregano with the thyme – both also rank near the top of the Antimicrobial ranking.
More about the antimicrobial goal
Which foods bring antimicrobial compounds is explained on the page Foods for the antimicrobial goal. What to eat and what to avoid with candida and gut fungus is covered in the article Candida diet: foods to eat and avoid.
Ingredients onto the shopping list, recipe into the week plan – in one step.
Frequently asked questions about this recipe
Why does the garlic go into the soup only at the end?
When garlic is chopped, allicin forms – the compound behind its bite and smell. Strong heat breaks it down quickly. That is why the chopped garlic rests for 10 minutes and then steeps only briefly in the hot soup. With one click, the Food Secrets app puts every ingredient on your shopping list.
Can I make the soup ahead or freeze it?
Yes. Without yoghurt and chives it keeps for three days in the fridge and about three months in the freezer. Add the yoghurt only when serving. You plan the soup for the whole week in the Food Secrets app.
Which foods rank first for the antimicrobial goal?
In the Food Secrets Antimicrobial ranking, oregano, garlic, thyme, cinnamon and onion come first, followed by apple cider vinegar, black seed oil, sage, cloves and ginger. The full list is on the page Foods for the antimicrobial goal.
What does “Top 20” mean at Food Secrets?
The app rates more than 1000 foods and gives each a rank per goal. “Top 20” means: averaged across all ingredients, this soup sits among the best twenty for the goal Antimicrobial. We print bands rather than place numbers, because the database keeps growing. The app works out the current value after the import.
More healthy recipes and food rankings
- All healthy recipes by goal – recipes for antimicrobial, immune system, digestion, heart and other health goals.
- Mushroom pan with chilli, oregano and sesame – the recipe for the immune system.
- Antimicrobial — the nutrition goal in the app – every food by its rank for this goal.
- Recipe generator: import and analyse healthy recipes – read any recipe from the web, calculate nutrients and create the shopping list automatically.
The bands on this page are a snapshot of the Food Secrets ranking. The database keeps growing, which is why we name ranges rather than place numbers – the app works out the current value at any time. The information provided is for general education and does not replace medical advice or treatment.
