Low Calorie,  Recipes,  Spring

Wild Garlic Soup – Hello Spring!

Low calorie recipe: wild garlic soup with creme fraiche and garlic croutons. Under 300 kcal/portion. Easy to make and super delicious too.
Wild garlic soup with creme fraiche and croutons

Wild Garlic Soup

If I were to chose one ingredient that defines spring, that would be wild garlic. And my all time favourite recipe is this wild garlic soup. I usually serve it with a poached egg on top and toasted sourdough.

But as this is a low calorie version, I have replaced the poached egg with a teaspoon of low fat creme fraiche. And I have been less generous with the bread: only a few croutons instead of 2 big slices of sourdough.

This soup will make for a great lunch on the go, or an elegant starter for a dinner with friends. You can cook it in advance and store it for up to two days in the fridge.

For more wild garlic inspiration check out this wild garlic and mushroom risotto recipe.

Wild Garlic Soup

Andra Constantinescu
Servings: 4
Calories 280kcal


for the wild garlic soup:

  • 15 ml rapeseed oil
  • 1 shallot finely chopped
  • 250 g potatoes cubed
  • 1 litre vegetable stock
  • 1 bunch wild garlic
  • 100 g lamb lettuce

for the croutons:

  • 100 g wholemeal bread cut in cubes
  • 2 springs thyme
  • salt
  • pepper
  • olive oil

to serve:

  • creme fraiche


  • Sweat the shallot in oil, then add the potatoes and vegetable stock and leave to boil until the potatoes are soft. 
  • Add the wild garlic and lamb lettuce and let it simmer for 1-2 minutes.
  • Leave the soup to cool slightly, then blend in a food processor (or using a stick blender) until smooth. 
  • To make the croutons, place the bread on a baking tray, season with salt, pepper and olive oil and bake for 15 minutes at 180C
  • Serve the soup hot, topped with creme fraiche and croutons.


Special equipment needed for this recipe:

This recipe is part of the Low Calorie Fine Dining project, which I timidly started last year. My aim is to elevate low calorie dinners to a new level, and not only to make them look pretty but also to make them taste super delicious. So please let me know what you think about it. And if you like what you’re seeing, follow the hashtag #lowcalfinedining on Instagram.

For more recipes and foodie inspiration follow me on Instagram at @mintandrosemary.

And if you’re looking for new kitchen tools or gadgets, head over to my Amazon Influencer page for a list of carefully curated tools, utensils and cookery books. Do feel free to drop me a line if you have any questions, or if you’re interested in the latest kitchen tools/utensils/gadgets. I’ll be happy to help!

Andra Constantinescu

I am a classically trained chef, with a BSc in Culinary Arts and a Masters Degree in Food Business Management.

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