Creamy, healthy and easy-to-prepare spinach artichoke soup, made with pureed white beans. It is naturally vegan, gluten-free, high in protein, & low in calories.
- 2 15-ounce (425 g) cans white beans (e.g., cannellini or Great Northern), rinsed and drained
- 1 medium onion, ends trimmed, quartered
- 3 to 4 cloves garlic, peeled
- 2 and 1/2 teaspoons (12 mL) Italian herb blend or herbs de Provence
- fine sea salt & freshly cracked black pepper
- 3 cups (750 mL) water
- 1 9-ounce (255 g) package frozen chopped spinach, thawed and drained of excess liquid
- 1 14-ounce (397 g) can artichoke hearts, drained and chopped
- 1 cup nondairy milk OR water
- Optional (but highly recommended): 2 teaspoons apple cider vinegar (or other light vinegar)
- In a blender, puree the drained beans, onion, garlic, herbs, 1/2 teaspoon salt and 1/4 teaspoon cracked pepper with the 3 cups water. Blend until completely smooth.
- Pour the puree into a large saucepan. Heat over medium-high heat until the mixture just begins a low boil, Immediately turn down the heat to low. Cook, stirring occasionally, for about 15 minutes until soup thickens slightly.
- Stir in the milk and spinach until blended, then stir in the artichokes. Cook and stir for at least 5 minutes longer to blend the flavors.
- Season with additional salt and pepper to taste and (optional) stir in the vinegar (this brightens the flavors of the soup). Serve!
Spinach Options: (1) use 3/4 of a 12-ounce bag of frozen spinach instead of a 9-ounce package; (2) Use 8 to 9 ounces fresh spinach that has been coarsely chopped.
Cheesey Option: Add some nutritional yeast to the soup in step 1 (blender). Add anywhere from 2 tablespoons (30 mL) to 1/3 cup (75 mL). This will also add a protein boost.
- Serving Size: 1.5 cups
- Calories: 181
- Sugar: 4.5 g
- Sodium: 432 mg
- Fat: 1.3 g
- Saturated Fat: 0 g
- Carbohydrates: 35.6 g
- Fiber: 9.5 g
- Protein: 11.2 g
- Cholesterol: 0 mg