Wild Garlic Soup
This simple wild garlic soup recipe combines foraged leaves with potatoes and a few other ingredients for a light meal that's dairy-free.
Ingredients
- 2 tablespoons plant-based butter (or cooking oil)
- 1 onion, chopped
- 1.3 lb (600 g) potatoes, scrubbed and diced
- 5-6 cups (1.2-1.5 litres) vegan stock
- 7 oz (200 g) wild garlic leaves, pre-washed (see notes on safe foraging and preparation)
- ½ cup (120 ml) plant-based cream (I used homemade cashew cream, optional)
- Salt and pepper to taste
Instructions
- Heat the butter in a large saucepan on medium heat. Add the chopped onion, season with salt and pepper, and cook for 5-6 minutes or until starting to soften.
- Once starting to soften, add the diced potatoes and cook for another 3-4 minutes, stirring regularly.
- Add the stock, bring to a boil, then reduce the heat and simmer for around 12 minutes or until the potatoes have softened.
- Once the potatoes are soft, stir in the wild garlic leaves. It may help to do this in batches and push them down into the pan each time. Cook for a few minutes until wilted.
- Once the wild garlic has wilted down, turn off the heat and blend until smooth with a hand blender. If using cream, stir this in then adjust the seasoning to taste and serve.🌱 Serving suggestions >📸 See recipe steps >📖 Table of contents >
Notes
Safe and responsible foraging: Never eat wild food unless you're 100% sure it's safe. If you're new to foraging, it is recommended to learn from knowledgeable experts, attend courses, and refer to multiple recognised resources (books and websites).
Always forage in a public area or make sure you have the landowner's permission if on private land. When picking, only take what you need for personal consumption and never uproot the entire plant (unlawful in the UK under the Wildlife and Countryside Act 1981).
Yield: This recipe will provide four generous portions, or up to eight if serving with sides such as bread.
Preparation: You'll want to make sure your wild garlic has been cleaned and washed thoroughly before cooking.
Stringy texture: Wild garlic can be a little stringy, so it may help to remove the stems before adding to soup (since these are thicker and can make it harder to clean your blender afterwards).
Gluten-free: This recipe will be gluten-free provided you use a vegan stock and plant-based cream that are certified or labelled as such (the cashew cream I suggest above is naturally gluten-free).
Storage: Once it has cooled down, you can store this soup in the fridge for up to four days or freezer for up to six months.
See recipe testing notes and recipe FAQ sections for more info.
* The nutrition info below is for one serving, based on a total of four servings. 'Wild garlic' wasn't an ingredient option in my nutrition calculator, so the amounts are based on 'wild leek' (not the same but the closest I could find!).
Nutrition
Calories: 270kcalCarbohydrates: 42gProtein: 7gFat: 9gSaturated Fat: 2gPolyunsaturated Fat: 2gMonounsaturated Fat: 4gTrans Fat: 0.03gSodium: 202mgPotassium: 729mgFiber: 6gSugar: 6gVitamin A: 1114IUVitamin C: 37mgCalcium: 58mgIron: 3mg
Nutrition Facts
Wild Garlic Soup
Amount Per Serving
Calories 270
Calories from Fat 81
% Daily Value*
Fat 9g14%
Saturated Fat 2g13%
Trans Fat 0.03g
Polyunsaturated Fat 2g
Monounsaturated Fat 4g
Sodium 202mg9%
Potassium 729mg21%
Carbohydrates 42g14%
Fiber 6g25%
Sugar 6g7%
Protein 7g14%
Vitamin A 1114IU22%
Vitamin C 37mg45%
Calcium 58mg6%
Iron 3mg17%
* Percent Daily Values are based on a 2000 calorie diet.
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