EatSmarter exclusive recipe

Roasted Garlic Soup

with Red Mullet
5
Average: 5 (6 votes)
(6 votes)
Roasted Garlic Soup

Roasted Garlic Soup - An elegant, spicy Mediterranean soup

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Health Score:
8,1 / 10
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
ready in 1 hr 20 min.
Ready in
Calories:
280
calories
Calories

Healthy, because

Even smarter

Nutritional values

Strong aroma, strong effect: The ingredients of the tuber detoxify, lower blood pressure, strengthen the heart and protect the body cells. Soya and fish in addition provide easily digestible protein without cholesterol.

Garlic is usually too "fragrant" for you? Don't worry: baked garlic tastes much milder than raw garlic, but has exactly the same valuable active ingredients.

1 serving contains
(Percentage of daily recommendation)
Calorie280 kcal(13 %)
Protein17 g(17 %)
Fat20 g(17 %)
Carbohydrates7 g(5 %)
Sugar added0 g(0 %)
Roughage3 g(10 %)
Vitamin A0 mg(0 %)
Vitamin D0.1 μg(1 %)
Vitamin E4.8 mg(40 %)
Vitamin B₁0.2 mg(20 %)
Vitamin B₂0.2 mg(18 %)
Niacin4.6 mg(38 %)
Vitamin B₆0.3 mg(21 %)
Folate26 μg(9 %)
Pantothenic acid0.3 mg(5 %)
Biotin5.2 μg(12 %)
Vitamin B₁₂0.7 μg(23 %)
Vitamin C4 mg(4 %)
Potassium421 mg(11 %)
Calcium65 mg(7 %)
Magnesium31 mg(10 %)
Iron1.6 mg(11 %)
Iodine4 μg(2 %)
Zinc1.4 mg(18 %)
Saturated fatty acids2.6 g
Uric acid103 mg
Cholesterol48 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
4
Ingredients
2 large garlic
salt
peppers
6 sprigs thyme
3 tablespoons olive oil
3 onions
22 ounces Vegetable broth
4 Red mullet fillets (each 2 oz.; skinless)
2 slices Prosciutto
4 ounces Soy creamer
2 tablespoons chopped almonds
How healthy are the main ingredients?
almondolive oilthymegarlicsaltonion
Preparation

Kitchen utensils

1 Pot, 1 Non-stick pan, 1 Bowl, 1 Measuring cups, 1 Cutting board, 1 Large knife, 1 Small knife, 1 Tablespoon, 1 Wooden spoon, 1 Immersion blender, 1 Aluminum foil, 8 Wooden skewers (optional)

Preparation steps

1.
Roasted Garlic Soup preparation step 1

Cut garlic bulbs crosswise and place with cut surfaces up on a piece of aluminum foil. Add salt and pepper.

2.
Roasted Garlic Soup preparation step 2

Rinse thyme, shake dry, and place 4 branches on the garlic. Sprinkle with 1 tablespoon olive oil, close the foil, and bake in a preheated oven at 400°F for about 40 minutes.

3.
Roasted Garlic Soup preparation step 3

Meanwhile peel onions, halve and thinly slice.

4.
Roasted Garlic Soup preparation step 4

Take garlic in foil out of oven and let cool slightly. Press roasted garlic cloves into a bowl.

5.
Roasted Garlic Soup preparation step 5

Heat 1 tablespoon olive oil in a pot and fry onions, stirring, over medium heat until translucent, about 8 minutes.

6.
Roasted Garlic Soup preparation step 6

Pluck thyme leaves from remaining branches, add to onions and cook for another 3 minutes.

7.
Roasted Garlic Soup preparation step 7

Add garlic cloves and broth and cook over medium heat for 15 minutes.

8.
Roasted Garlic Soup preparation step 8

Meanwhile rinse red mullet fillets, pat dry, cut in half crosswise and season with pepper.

9.
Roasted Garlic Soup preparation step 9

Cut prosciutto into 8 strips and wrap 1 piece around each piece of fish.

10.
Roasted Garlic Soup preparation step 10

Puree garlic soup with an immersion blender until finely blended. Stir in soy creamer and bring to a boil again. Add salt and pepper and keep warm.

11.
Roasted Garlic Soup preparation step 11

In a non-stick dry pan, roast almonds until light brown. Remove from pan and wipe pan with a paper towel.

12.
Roasted Garlic Soup preparation step 12

Pour in remaining oil and prosciutto-wrapped fish pieces and fry for 2 minutes on each side. Place fish pieces on skewers, if desired. Put garlic soup in bowls, sprinkle with almonds and serve with skewered fish.