Heart Healthy Cream of Garlic Soup

Heart Healthy Cream of Garlic Soup

Last update: 24 April, 2015

The benefits of garlic have long been lauded. An essential kitchen ingredient, even the laziest cook can make cream of garlic soup for its health benefits. Take advantage of the simplicity of this recipe and profit from a wealth of nutritional perks through this humble root.

Garlic is a bit of a culinary celebrity. You may add it to dishes because you love the taste, but did you realise that you’re also helping to prevent diseases related to the heart and blood stream when you do so? Common in many cultures, this soup is also versatile. You can always lend it your own personal touch. We’ll give you the basic recipe and encourage you to include it in your diet – for yourself and your loved ones. It costs pennies, but its taste is truly priceless.

Garlic soup’s benefits

Raw garlic

  • Research into garlic’s curative powers illustrates time and again that it can reduce triglycerides and LDL (‘bad’ cholesterol) levels in the blood.
  • Blood pressure can be significantly reduced by consuming garlic.
  • Atherosclerosis – or hardening of the arteries – is prevented by introducing garlic into the diet. As you age, your arteries lose their flexibility. This causes problems because it means that blood doesn’t flow as easily. The cleansing properties of garlic help the arteries remain flexible.
  • Another attribute of garlic is its stimulation of blood flow, which prevents blood clots. 
  • Garlic soup, specifically, has some rather curious virtues. It can lower fever, soothe coughing, minimise headache and stomach pain, relieve asthma and bronchitis and reduces sugar levels in the blood. Essentially, it’s one of the most effective and often used natural remedies.
  • Studies have been conducted on garlic’s ability to prevent colon, rectum and stomach cancer. Be aware, though, that recommended supplements that are sold in chemists and health food shops are not as effective as raw garlic or this simple soup. The reason for this is because sometimes they remove its active ingredient, allicin, which gives it its pungent smell.

Here’s how to make this super soup

Garlic soup

Ingredients for 4 servings

  • 1 large head fresh garlic
  • Olive oil
  • 2 tablespoons olive oil
  • 2 cups chopped yellow onion
  • 1 T. finely chopped fresh flat-leaf parsley
  • 1/2 T. finely chopped fresh thyme
  • 15 peeled garlic cloves
  • 4 cups low-sodium vegetable stock, divided
  • 2 T. fresh lemon juice
  • 1/2 cup dairy-free soy milk, preferably a refrigerated variety
  • 3/4 t. salt, plus more to taste
  • Freshly ground black pepper, to taste
  • Sprigs of fresh parsley and lemon zest, for garnishing


  • First, roast the garlic. Preheat the oven to 180 °C. Drizzle the garlic head with olive oil, wrap with tin foil and bake in the oven for 1 hour or until lightly golden, very soft and fragrant. Let the garlic cool until it can be handled. Using your fingers, gently squeeze the cloves from their skins into a bowl. Set aside. Discard the skins.
  • Now, make the base. Heat the olive oil on medium heat. Add onions, parsley and thyme. Cook until the onion is soft. Add fresh and roasted garlic and stir for 3 or 4 minutes. Add stock and lemon juice, then reduce heat and let simmer for 35-40 minutes.
  • Blend. About a half a cup at a time, mix the soup in a blender until smooth. Transfer each batch to another bowl or saucepan. When all has been blended, transfer the soup back to the saucepan. Add soya milk and salt, then bring back to a simmer. Careful not to boil it!
  • Taste before serving. Add salt and pepper if desired, then garnish with parsley and lemon zest. Eat great soup and enjoy good health!