Print

Vegan Spinach Artichoke Soup {healthy, high protein, easy}


  • Author: Camilla Saulsbury
  • Prep Time: 5
  • Cook Time: 20
  • Total Time: 25 minutes
  • Yield: 6 cups 1x

Description

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.


Scale

Ingredients

  • 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)

Instructions

  1. 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.
  2. 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.
  3. 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.
  4. Season with additional salt and pepper to taste and (optional) stir in the vinegar (this brightens the flavors of the soup). Serve!

Notes

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.

  • Category: Soup
  • Method: Stovetop

Nutrition

  • 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
Do NOT follow this link or you will be banned from the site!