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Silky Garlic Soup

1 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.

Preparation : 15 min Cooking : 30 min
320 calories/serving
  • Can be done in advance
  • Can be frozen
  • Very easy
  • Nuts & Peanuts Free
  • Halal
  • Kosher
  • Vegetarian

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 vegetable broth, low-sodium 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
1/2 tsp salt 2 g
1/2 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.

Remarks

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

Nutrition Facts Table

per 1 Serving (380g)

Amount

% Daily Value

Calories

320

Fat

13 g

20 %

Saturated 2.1 g
+ Trans 0.1 g

11 %

Cholesterol

0 mg

Sodium

450 mg

19 %

Carbohydrate

47 g

16 %

Fibre

6 g

24 %

Sugars

13 g

Protein

8 g

Vitamin A

14 %

Vitamin C

33 %

Calcium

12 %

Iron

19 %

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to :
Vegetables and Fruits : 2 ¼ servings
Grain Products : 1 serving
Milk and Alternatives : ¼ serving
Meat and Alternatives : 0 serving

Claims

This recipe is :
Source of  :
Calcium, Omega-3, Pantothenic Acid, Vitamin A, Vitamin B2, Vitamin D, Zinc
Good source of  :
Copper, Iron, Niacin, Phosphorus, Vitamin B1, Vitamin B12, Vitamin C, Vitamin E
Excellent source of  :
Fibre, Folacin, Magnesium, Manganese, Potassium, Selenium, Vitamin B6, Vitamin K
Free  :
Added Sugar

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 2
Vegetables 2
Milk and Alternatives 0
Fats 2

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Members' Reviews

1 Reviews (1 with rating only ) 100% would make this recipe again

This recipe is in the following categories

Vegetables | Soups | Vegetarian | High Iron | Halal | Source of Omega-3 | High Fibre | Kosher | French