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Creamy Vegan Wild Garlic Soup
5 from 3 votes

Creamy Vegan Wild Garlic Soup

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.

Prep Time
10 mins
Cook Time
15 mins
Total Time
25 mins
Servings: 4 servings
Calories: 85 kcal
Course: Soup
Cuisine: European, American

Ingredients

  • 1 tablespoon olive oil
  • 2 onion medium-sized
  • 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

    Cup of Yum
  1. 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.
  2. 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.
  3. 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.
  4. Transfer the soup into a blender and pulse until smooth, working in batches. You can use immersion blender as well.
  5. 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!

Notes

  • fresh spring greens and plant-based protein.
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  • 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

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%)

Nutrition Facts

Serving: 4 servings

Amount Per Serving

Calories 85

% 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.