Creamy Vegan Wild Garlic Soup
User Reviews
5.0
3 reviews
Excellent
Creamy Vegan Wild Garlic Soup
Report
This creamy wild garlic soup is a delicious, healthy, light and refreshing vegan soup packed with spring greens and plant-based protein. This soup is easy and quick to make in under 30 minutes with a handful of simple ingredients with wild garlic as a star.
Share:
Ingredients
- 1 tablespoon olive oil
- 2 medium-sized onions
- 3 cloves garlic
- 1 cup vegetable broth
- 300 grams wild garlic + a few leaves to garnish
- 1 oz or 400 g can cannellini beans
- 1 oz or 400 g can coconut milk keep a few tablespoons to garnish
- 1/2 tsp nutmeg
- 1/2 tsp salt
- 1/4 tsp black pepper
- red pepper flakes to garnish, optional
Instructions
- In a large pot or saucepan, heat a lug of olive oil and sautée chopped onion until translucent, stirring occasionally. Add minced garlic and continue cooking, stirring frequently.
- Add vegetable broth and bring to a boil. Add wild garlic leaves and close the lid. They will reduce in volume in a few minutes.
- Add coconut milk, cannellini beans, nutmeg, salt and pepper. Let it simmer for a just few minutes. Make sure not to overcook it, as the wild garlic flavor will fade.
- Transfer the soup into a blender and pulse until smooth, working in batches. You can use immersion blender as well.
- Serve in bowls with a spoonful of coconut milk, chili flakes and a few wild garlic leaves. You can also use a spoonful wild garlic pesto to garnish it. Enjoy!
Equipments used:
Notes
- fresh spring greens and plant-based protein.
- é
- This wild garlic soup is creamy, refreshing, healthy and light vegan soup packed with fresh spring greens and plant-based protein.
- Get wild garlic from your local farmer's market, shop, grocery store or forage it in the woods.
- Wild garlic is in season in early spring, between late March and late May.
- Make sure to thoroughly wash the wild garlic before using.
- The soup can be stored in the fridge for up to 4 days. To reheat it, microwave it in a bowl or warm in on the stove, stirring often.
- Serve the soup hot with crusty bread, rolls, focaccia, garlic knots or croutons. You can pair it with vegan potato pancakes, zucchini corn fritters, mushroom crostini or stuffed mushrooms, spring-inspired asparagus radish salad, shaved asparagus cucumber salad, sweet potato casserole, vegan pot pie, crustless asparagus quiche or vegan quiche for a filling dinner meal.
- Use leftover wild garlic for this delicious vegan wild garlic pesto.
- To make this soup oil-free, instead of sautéeing onions and garlic in oil, add a bit of hot water or veggie broth to steam them.
- Substitute any nut milk or oat milk for coconut milk. Use fewer amounts to compensate for the consistency.
- Garnish the soup with a spoonful of vegan wild garlic pesto instead of coconut milk.
- If you want to make the soup gluten-free, serve it with gluten-free bread.
Nutrition Information
Show Details
Calories
85kcal
(4%)
Carbohydrates
13g
(4%)
Protein
1g
(2%)
Fat
4g
(6%)
Saturated Fat
1g
(5%)
Polyunsaturated Fat
0.4g
Monounsaturated Fat
3g
Sodium
236mg
(10%)
Potassium
12mg
(0%)
Fiber
2g
(8%)
Sugar
3g
(6%)
Vitamin A
1401IU
(28%)
Vitamin C
10mg
(11%)
Calcium
50mg
(5%)
Iron
2mg
(11%)
Nutrition Facts
Serving: 4servings
Amount Per Serving
Calories 85 kcal
% Daily Value*
| Calories | 85kcal | 4% |
| Carbohydrates | 13g | 4% |
| Protein | 1g | 2% |
| Fat | 4g | 6% |
| Saturated Fat | 1g | 5% |
| Polyunsaturated Fat | 0.4g | 2% |
| Monounsaturated Fat | 3g | 15% |
| Sodium | 236mg | 10% |
| Potassium | 12mg | 0% |
| Fiber | 2g | 8% |
| Sugar | 3g | 6% |
| Vitamin A | 1401IU | 28% |
| Vitamin C | 10mg | 11% |
| Calcium | 50mg | 5% |
| Iron | 2mg | 11% |
* Percent Daily Values are based on a 2,000 calorie diet.
Genuine Reviews
User Reviews
Overall Rating
5.0
3 reviews
Excellent
Other Recipes
You'll Also Love
