Ever heard the saying “A bowl of garlic soup a day keeps the doctor away”? Ok, maybe that’s not exactly how the saying goes, but in my book, this garlic soup is one case where good health and good taste unite!
Garlic isa wonderful herband culinary ingredient that I always keep in the kitchen in some form. Cultures across the globe have prized garlic for thousands of years both for its flavor and its powerful medicinal properties. I often reach for garlic when illness strikes and even take it raw by the spoonful when I feel an illness coming on.
Swallowing raw garlic might not always sound the best, so I set out to come up with a hearty and healing garlic soup that was pleasing to the palate also.
Tasty and Healthy Garlic Soup in a Snap
Garlic soup is a traditional recipe found in several different cultures (Spanish, French, Polish, and Mexican). It’s prized for its ability to ward off sickness. Knowing the health benefits, I wanted to recreate a garlic soup I had in a restaurant (probably with not the healthiest ingredients) for the upcoming cold and flu season. I based this adaptation on a recipe I found in an old French cookbook.
What surprised me most is the delicious and savory flavor of this soup. I expected an overpowering garlic taste, but the added step of roasting the garlic creates a rich and almost slightly sweet flavor. I roast several heads of garlic at a time, so I frequently haveroasted garlicin my fridge, which makes this recipe even easier. It’s a simple recipe to make though if you don’t have any on hand.
I’m a pretty practical cook and not a fan of complicated recipes (hence the low prep, one-pan recipesin my cookbook). This blended soup fits the bill. Roast garlic cloves (I do mine ahead in batches and freeze) and add chicken broth, herbs, and a little canned coconut milk (or regular milk if that’s an option) for creaminess. Blend in the pot with an immersion blender (this is one tool I couldn’t live without) and serve.
Serve with aside saladand you have a super healthy lunch or dinner, done!
Immune-Boosting Benefits of Garlic
It turns out using garlic to ward off illness isn’t just in folklore (or in the mind of a crunchy mama). Science backs upgarlic’s claims to fame!
This soup is a great way to consume more garlic especially in cold and flu season, but here are some other great ways to get the benefits of garlic:
- Add dried garlic powder or granules to soup, sauces, dips, or dressings.
- Roast garlic cloves, mash, and mix into butter or ghee mixed with herbs. Serve on roasted veggies or cauliflower rice.
- Mince 2-4 cloves of raw garlic and let sit for 5-10 minutes for best benefits. Consume by taking a small spoonful at a time and washing it down with water.
- For kids, mix finely minced garlic into a little raw honey to “help the medicine go down.”
- Don’t like garlic? (Hard for me to imagine!) I like these garlic capsulesand take them occasionally when I need an extra boost (although not when pregnant or nursing).
Here’s how to make a healthy garlic soup the whole family will enjoy:
Garlic Soup Recipe
Carmelized roasted garlic is the star of this flavorful and creamy soup. Easy to whip up for a comforting meal anytime, or for an extra immune boost!
Prep Time 5 minutes mins
Cook Time 30 minutes mins
Total Time 35 minutes mins
Calories 373kcal
Author Katie Wells
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Servings
6
Ingredients
- 4 TBSP butter (or ghee)
- 2 medium onions (sliced)
- 1 tsp thyme (or 2 tsp fresh)
- 1 tsp dried oregano
- 1 tsp dried basil
- ½ tsp salt
- ½ tsp black pepper
- ½ batch roasted garlic (equivalent of 4-5 bulbs of roasted garlic)
- 1 quart chicken broth
- 2 cups canned coconut milk (or other milk of choice)
For Garnish (optional):
- 2 TBSP fresh parsley (minced)
- ¼ cup fresh chives (chopped)
- 1 fresh lemon (cut into wedges)
Instructions
In a large pot, melt the butter.
Add the sliced onions.
Saute over medium heat, stirring constantly until onions are translucent and golden.
Add the herbs and spices and saute for an additional 2 minutes
Add the roasted garlic and stir to combine.
Add the chicken broth and bring to a simmer.
Simmer for 15 minutes.
Reduce heat to low and add the coconut milk.
Using a stainless steel immersion blender, carefully blend the soup until smooth.
If desired, garnish with fresh parsley and chives and squeeze a lemon wedge over each bowl. Serve warm.
Nutrition
Nutrition Facts
Garlic Soup Recipe
Amount Per Serving (1 cup)
Calories 373Calories from Fat 180
% Daily Value*
Fat 20g31%
Saturated Fat 12g75%
Cholesterol 20mg7%
Sodium 378mg16%
Carbohydrates 10.5g4%
Fiber 2.7g11%
Sugar 4.8g5%
Protein 5.9g12%
* Percent Daily Values are based on a 2000 calorie diet.
Notes
Keeps for 4-5 days in the refrigerator.
The roasted garlic recipe that this soup calls for uses 10 heads of garlic. Only half is used for this soup. Freeze the rest or use it in salad dressings, stir frys, roasted vegetables, or mashed cauliflower.
Other Healthy Soups to Enjoy
- Creamy Spring Greens Soup– A combination of leeks, onion, garlic, asparagus, and healthy fats from cream make a deliciously comforting healthy soup!
- Tom Kha Gai (Thai Coconut Soup)– My go-to soup when we’re in a dinner rut. The exotic flavors are never boring!
- Easy Miso Soup Recipe (With Veggies)– We always have a jar of miso in the fridge. I’ve even had this for breakfast!
- Asian Inspired Zoodle Soup – Not mine, but right up my alley.
Like this recipe? Check out my new cookbook, or get all my recipes (over 500!) in a personalized weekly meal planner here!
Do you use garlic when you’re feeling under the weather? Have you tried garlic soup? Please share your favorite garlic remedies and recipes!
