Silky Garlic Soup

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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
320 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, 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
1/4 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

320

Fat

12 g

18 %

Saturated 2 g
+ Trans 0.1 g

11 %

Cholesterol

0 mg

Sodium

390 mg

16 %

Carbohydrate

47 g

16 %

Fibre

6 g

23 %

Sugars

13 g

Net Carbs

41 g

Protein

10 g

Vitamin A

14 %

Vitamin C

33 %

Calcium

11 %

Iron

19 %
More info

Claims

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

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