Silky Garlic Soup

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0% would make this recipe again

A creamy potato and garlic soup puréed with soy 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
180 calories/serving

Ingredients

7 cloves garlic, crushed
2 potatoes, peeled then cut into large pieces 14.5 oz
1 onions, coarsely chopped 7.1 oz
1 leeks, cut into 2 cm pieces 11 oz
4 tsp canola oil 0.7 fl.oz
2 3/4 cups chicken broth 22.2 fl.oz
2/3 cup soy beverage, unsweetened, fortified 5.5 fl.oz
4 tsp chives, fresh, chopped 0.2 oz
1/2 tsp salt
1/2 tsp ground pepper 0.1 oz

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. Purée the soup in a blender or food processor. Pour the soup back into the saucepan, add the soy milk, stir, and reheat over moderately high heat a couple of minutes. Adjust the seasoning.
  4. Garnish each bowl with the chopped chives. 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 (330 g)

Amount

% Daily Value

Calories

180

Fat

4 g

7 %

Saturated 0.4 g
+ Trans 0.1 g

2 %

Cholesterol

0 mg

Sodium

670 mg

28 %

Carbohydrate

30 g

10 %

Fibre

3 g

14 %

Sugars

3 g

Net Carbs

27 g

Protein

5 g

Vitamin A

13 %

Vitamin C

33 %

Calcium

9 %

Iron

13 %
More info

Claims

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

DIABETES Exchange

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

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  • use my large pan with the copper bottom
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