Wild garlic soup with wholemeal bread

Springtime is wild garlic time!

Wild garlic contains many vitamins, minerals and phytochemicals, which has earned it a reputation as a very healthy food. It has anti-inflammatory, antibacterial, immune-boosting and digestive properties. In spring, it helps to invigorate and revitalise us. And it tastes delicious, as in the soup in this recipe.

person 2 Persons

clock 25 Minutes

Ingredients for two persons

• 50g wild garlic

• 100g leek

• 40g spring onions

• 100g floury potatoes

• 15g butter

• 4dl vegetable stock

• 100g spinach

• 0.5dl cream

• A little pepper

• pinch of nutmeg

• salt

• 2 wholemeal bread or rolls (80g per person)

Preparation

Wash the wild garlic well, drain or pat dry, then remove the stalks. Roughly chop the leaves. Trim the spring onions and chop together with the green parts. Roughly chop the washed spinach and leek. Peel the potatoes and cut into small cubes.

Heat the butter in a medium pan. Sauté the spring onions, leek and wild garlic in it. Pour in the vegetable stock and add the potato cubes. Cover and simmer for about 15 minutes until the potatoes are soft. Now add the spinach for another 2 minutes or so.

Puree the soup until smooth. Add the cream, heat the soup and flavour with salt, pepper and nutmeg. Serve with the wholemeal bread roll.

Nutrition values*

This recipe contains 381kcal, 12g protein, 45g carbohydrates and 15g fat. The ingredients are for 2 people, but the nutrients are calculated per person (i.e. for half the meal). There is also a protein component, which should be added accordingly.

Tips and tricks

• Although this menu suggestion already has some protein thanks to the wholemeal bread roll and potatoes, it does not yet contain a typical source of protein and is therefore not completely balanced.

• You could, for example, add a boiled egg, some cheese or cottage cheese, smoked tofu or dried meat and have a balanced meal. Thanks to the protein component, the blood sugar rises a little more slowly.

Diabetes Management

In your CamAPS FX App, the mobile application for controlling your myLoop, you now enter 45 grams of carbohydrates in the bolus calculator plus the amount you consume in the form of the starch supplement.

If you are not yet working with the myLoop, enter the corresponding bolus for 45 grams of carbohydrates.

Good to know

Wild garlic binds the liquid much less well than other vegetables. This is why white flour or potatoes (up to 300g for 2 people) are added in many recipes. It is worth looking for recipes that do not use too much potato or flour. Parsnips are also not a better alternative, as they contain slightly more carbohydrates per 100g than potatoes.

In our recipe, we use other low-carb vegetables and only 100g of potatoes for two people. This means we can easily serve it with a wholemeal roll.

The taste of wild garlic is reminiscent of garlic and leek, but it causes much less skin odours and digestive problems. It even has a digestive effect and can reduce flatulence. Its ingredients appear to have a positive effect on cholesterol levels, which is beneficial if you have diabetes.