Have you ever heard the saying “A bowl of garlic soup a day keeps the doctor away”? Ok, maybe that’s not what they say, but in my book, this garlic soup is a case of good health and good taste coming together!
Garlic is a wonderful herb and a culinary ingredient that I always keep in my kitchen in some form. Cultures around the globe have valued garlic for thousands of years for both its flavor and powerful medicinal properties. I often reach for garlic when sickness 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’s also pleasing to the palate.
Tasty and healthy garlic soup in an instant
Garlic soup is a traditional recipe found in many different cultures (Spanish, French, Polish and Mexican). It is valued for its ability to ward off disease. Knowing the health benefits, I wanted to recreate a garlic soup I had in a restaurant (probably without the healthiest ingredients) for the coming cold and flu season. I based this adaptation on a recipe I found in an old French cookbook.
What surprised me the most is the delicious and savory flavor of this soup. I was expecting an overwhelming garlic taste, but the added step of roasting the garlic creates a rich and almost slightly sweet flavor. I roast several cloves of garlic at once, so I frequently have roasted garlic in the 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 hands-on 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 make mine ahead of time and freeze) and add chicken stock, herbs and a little canned coconut milk (or regular milk if that’s an option) for creaminess. Mix in the pot with an immersion blender (this is a tool I couldn’t live without) and serves.
Serve with a salad and you have a super healthy lunch or dinner ready!
The benefits of garlic for boosting immunity
It turns out that using garlic to ward off disease isn’t just in folklore (or in the mind of a crunchy mom). Science backs up garlic’s claims to fame!
This soup is a great way to get more garlic in, especially during 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, gravies or sauces.
- Roast garlic cloves, mash and stir in butter or ghee mixed with herbs. Serve over roasted vegetables 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 and washing it down with water.
- For children, mix finely chopped garlic with a little raw honey to “help the medicine go down.”
- Don’t like garlic? (It’s hard for me to imagine!) I love it these garlic capsules and take them occasionally when I need an extra boost (though not when I’m pregnant or nursing).
Here’s how to make a healthy garlic soup that the whole family will enjoy:
Garlic Soup Recipe
Carmelized roasted garlic is the star of this flavorful and creamy soup. Easy to prepare for a comforting meal anytime or for an extra boost to your immune system!
For garnish (optional):
- 2 TBSP fresh parsley (minced)
- ¼ cup fresh chives (minced)
- 1 fresh lemon (cut into slices)
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In a large pot, melt the butter.
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Add the sliced onion.
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Sauté over medium heat, stirring continuously until the onion becomes translucent and golden.
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Add the herbs and spices and simmer for another 2 minutes
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Add the roasted garlic and stir to combine.
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Add the chicken stock and bring to a boil.
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Boil for 15 minutes.
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Reduce the heat to low and add the coconut milk.
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Using a stainless steel immersion blender, carefully blend the soup until smooth.
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If desired, garnish with fresh parsley and chives and squeeze a lemon wedge over each bowl. Serve warm.
Nutrition facts
Garlic Soup Recipe
Amount per serving (1 cup)
Calories 373
Calories from fat 180
% daily value*
Fat 20 g31%
Saturated fat 12 g75%
Cholesterol 20 mg7%
Sodium 378 mg16%
Carbohydrates 10.5 g4%
Fiber 2.7 g11%
sugar 4.8 g5%
Protein 5.9 g12%
* Percent daily values are based on a 2000 calorie diet.
The fried garlic recipe that this soup calls for uses 10 heads of garlic. Only half is used for this soup. The rest is frozen or used in salad dressings, stir-fries, roasted vegetables or mashed cauliflower.
Other healthy soups to enjoy
Do you use garlic when you’re under the weather? Have you tried garlic soup? Please share your favorite garlic remedies and recipes!
