Silky Garlic Soup

7 Reviews
100% would make this recipe again

A creamy potato and garlic soup puréed with milk.

Even those who are not great fans of garlic may enjoy this soup, since this potent ingredient becomes quite mild, even subtle, when cooked in combination with potatoes and leeks.

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Preparation : 15 min Cooking : 30 min
310 calories/serving

Ingredients

7 cloves garlic, crushed
2 potatoes, peeled then cut into large pieces 400 g
1 onions, coarsely chopped 200 g
1 leeks, cut into 2 cm pieces 300 g
1 1/2 tbsp canola oil 23 mL
2 3/4 cups chicken broth 700 mL
2/3 cup milk, partly skimmed, 2% 170 mL
4 slices bread, whole wheat, for the croutons 140 g
2 tbsp olive oil, for the croutons 30 mL
4 tsp chives, fresh, chopped 4 g
1/4 tsp salt 1 g
1/4 tsp ground pepper 1 g

Before you start

A blender or food processor will be very useful to purée the soup.

Method

  1. Prepare the vegetables: Coarsely chop the onion. Halve the leek lengthwise and cut each half crosswise into 2 cm pieces. Crush the garlic cloves. Peel and cut the potatoes into 4 cm chunks.
  2. Heat the oil in a saucepan over medium heat. Add the onion, leek, and garlic, then cook with occasional stirring, until the vegetables are just softened, 2-3 min. Add the broth and potatoes, then season with the salt and pepper. Bring to a boil over high heat, then reduce to low, cover, and simmer about 20 min until the potatoes are tender.
  3. In the meantime, prepare the croutons.
  4. Purée the soup in a blender or food processor. Pour the soup back into the saucepan, add the milk, stir, and reheat over moderately high heat a couple of minutes. Adjust the seasoning.
  5. Garnish each bowl with the chopped chives and croutons. Serve.

Observations

This soup keeps up to 7 days in the refrigerator or up to 3 months in the freezer.

Nutrition Facts Table

per 1 serving (380 g)

Amount

% Daily Value

Calories

310

Fat

11 g

17 %

Saturated 1.8 g
+ Trans 0.1 g

10 %

Cholesterol

0 mg

Sodium

790 mg

33 %

Carbohydrate

47 g

16 %

Fibre

6 g

23 %

Sugars

12 g

Net Carbs

41 g

Protein

8 g

Vitamin A

14 %

Vitamin C

33 %

Calcium

12 %

Iron

18 %
More info

Claims

This recipe is :
Excellent source of  :
Folacin, Magnesium, Manganese, Potassium, Selenium, Vitamin B6, Vitamin K
Good source of  :
Copper, Fibre, Iron, Niacin, Phosphorus, Vitamin B1, Vitamin C, Vitamin E
Source of  :
Calcium, Pantothenic Acid, Vitamin A, Vitamin B12, Vitamin B2, Vitamin D, Zinc
Low  :
Cholesterol, Saturated Fat
Free  :
Added Sugar, Trans Fat
More info

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 2
Vegetables 2
Milk and Alternatives 0
Fats 1 ½
More info
Check out our Meal Plans for Type 2 Diabetes

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Reviews

7 Reviews (6 with rating only) 100% would make this recipe again

My Notes

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  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust

Top Reviews

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Anonyme
october 20, 2021 | I would make this recipe again

Looks like a wonderful soup, but I doubt that it has so many calories???

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