30 Clove Garlic Soup

6 servings


5 minutes

active time

45 minutes

total time


4 heads garlic (tops sliced off)

1 yellow onion (medium, diced)

4 Yukon gold potatoes (large, peeled and chopped)

1 carrot (medium, chopped)

½ tsp dried thyme

½ tsp dried rosemary

5 cups vegetable stock

1 cup cashews (or sunflower seeds)

Salt and cracked black pepper

Fresh chives (chopped)


Vegan parmesan (grated or crumbled)


Preheat the oven to 400F and line a baking sheet with parchment.

Slice the tops off the garlic bulbs, so the cloves are showing. Drizzle the tops with a bit of olive oil. Wrap in foil, and roast for 40 minutes, until the cloves have softened.Â

In a pot over medium heat, add the chopped yellow onion, potatoes and carrots. Saute until fragrant, approximately 5 minutes. Add the thyme and rosemary and toss until the vegetables are covered in the spices.Â

Add the vegetable stock, cashews and sunflower seeds. Bring to a boil, then simmer, covered for 35 minutes, until the potatoes are cooked and can be pierced with a fork.Â

Remove the garlic from the oven, and when safe to handle, squeeze into the pot of soup.

Now, in batches, you can either transfer this to a blender, or use an immersion blender to combine until a smooth soup is formed. Enjoy with chives, salt and black pepper, croutons and vegan parmesan as desired.Â


Serving Size



255.5 kcal

Total Fat

9.7 g

Saturated Fat

1.7 g

Unsaturated Fat

6.9 g

Trans Fat





803.7 mg

Total Carbohydrate

37.7 g

Dietary Fiber

4.2 g

Total Sugars

5.3 g


7.7 g

6 servings


5 minutes

active time

45 minutes

total time
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