Ever heard the saying “A bowl of garlic soup a day keeps the doctor away”? Ok, maybe that’s not exactly how the saying goes, but in my book this garlic soup is one case where good health and good taste unite!
Garlic is a wonderful herb and culinary ingredient that I always keep in the kitchen in some form. Cultures across the globe have prized garlic for thousands of years both for its flavor and its powerful medicinal properties. I often reach for garlic when illness strikes and even take it raw by the spoonful when I feel 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 was pleasing to the palate also.
Tasty and Healthy Garlic Soup in a Snap
Garlic soup is a traditional recipe found in several different cultures (Spanish, French, Polish, and Mexican) and prized for its ability to ward off sickness. Knowing the health benefits, I wanted to recreate a garlic soup I had in a restaurant (probably with not the healthiest ingredients) for the upcoming cold and flu season. I based this adaptation on a recipe I found in an old French cookbook.
What surprised me most is the delicious and savory flavor of this soup. I expected an overpowering garlic taste, but the added step of roasting the garlic creates a rich and almost slightly sweet flavor.
I’m a pretty practical cook and not a fan of complicated recipes (hence the the low prep, one pan recipes in my cookbook). This blended soup fits the bill. Roast garlic cloves (I do mine ahead in batches and freeze) and add chicken broth, herbs, and a little canned coconut milk (or regular milk if that’s an option) for creaminess. Blend in pot with an immersion blender (this is one tool I couldn’t live without) and serve.
Serve with a side salad and you have a super healthy lunch or dinner, done!
Immune-Boosting Benefits of Garlic
It turns out using garlic to ward off illness isn’t just in folklore (or in the mind of a crunchy mama). Science backs up garlic’s claims to fame!
This soup is a great way to consume more garlic especially in 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, dips, or dressings.
- Roast garlic cloves, mash, and mix into butter or ghee mixed with herbs. Serve on roasted veggies or cauliflower rice.
- Mince 2-4 cloves raw garlic and let sit for 5-10 minutes for best benefits. Consume by taking a small spoonful at a time and washing down with water.
- For kids, mix finely minced garlic into a little raw honey to “help the medicine go down.”
- Don’t like garlic? (Hard for me to imagine, but to each their own!) I like these garlic capsules and take them occasionally when I need an extra boost (although not when pregnant or nursing).
Here’s how to make a healthy garlic soup the whole family will enjoy:
Garlic Soup Recipe
Yield 6 +
Carmelized roasted garlic is the star of this flavorful and creamy soup. Easy to whip up for a comforting meal anytime, or for an extra immune boost!
- 1/4 cup high quality olive oil
- 4-5 whole heads of garlic
- 4 TBSP butter or ghee
- 2 onions, sliced
- 1 quart chicken broth
- 2 cups canned coconut milk (or other milk of choice)
- 1 tsp dried thyme or 2 tsp fresh
- 1 tsp dried oregano
- 1 tsp dried basil
- 1/2 tsp salt
- 1/2 tsp black pepper
- 2 TBSP fresh parsley, minced
- 1/4 cup fresh chives, chopped
- 1 fresh lemon, cut into wedges
- Preheat the oven to 350 degrees.
- Cut the heads of garlic in half across the cloves but do not peel them.
- Pour the olive oil into an oven safe dish and place the garlic head halves cut side down on the dish. Cover with an oven-safe lid or baking sheet.
- Roast for 45 minutes to 1 hour or until garlic cloves are fragrant and starting to brown.
- While garlic is roasting, melt butter in a large pot and add sliced onions. Saute over medium heat, stirring constantly until onions are translucent and golden. Add thyme, oregano, basil, salt and pepper and saute for 2 minutes.
- Let garlic cloves cool slightly, then carefully pick up the shell of the garlic heads. The cloves should slightly stick to the pan, making peeling easy. Add peeled cloves to the onion mixture in the pot.
- Add chicken broth and bring to a simmer. Simmer for 15 minutes.
- Reduce heat to low and add coconut milk or other milk.
- Using a stainless steel immersion blender, carefully blend the soup until smooth.
- Garnish with fresh parsley and chives and squeeze a lemon wedge over each bowl. Serve warm.
Keeps for 4-5 days in the refrigerator.
Roasted Garlic Make-Ahead Option:
Double or triple the number of garlic heads, roast according to instructions, and remove cloves from skin. Mash cloves and freeze in a silicone ice cube tray or wrapped in parchment paper packets. Keeps for 10-12 months in freezer.
Courses Lunch or Dinner
Serving Size 1 cup
Amount Per Serving
% Daily Value
Total Fat 20 g
Saturated Fat 12 g
Cholesterol 20 mg
Sodium 378 mg
Total Carbohydrates 10.5 g
Dietary Fiber 2.7 g
Sugars 4.8 g
Protein 5.9 g
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Do you use garlic when you’re feeling under the weather? Have you tried garlic soup? Please share your favorite garlic remedies and recipes!