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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 is a wonderful herb and 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 have roasted garlic in 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 recipes in 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 a side salad and 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 up garlic’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, but to each their own!) I like these garlic capsules and 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!
For Garnish (optional):
- 2 TBSP fresh parsley (minced)
- ¼ cup fresh chives (chopped)
- 1 fresh lemon (cut into wedges)
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.
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.
Serving: 1cup | Calories: 373kcal | Carbohydrates: 10.5g | Protein: 5.9g | Fat: 20g | Saturated Fat: 12g | Cholesterol: 20mg | Sodium: 378mg | Fiber: 2.7g | Sugar: 4.8g
Other Healthy Soups to Enjoy
Do you use garlic when you’re feeling under the weather? Have you tried garlic soup? Please share your favorite garlic remedies and recipes!