Vegan Spinach Artichoke Soup (High Protein, Easy)
So easy, high protein spinach artichoke soup! Made with pureed white beans as a base, it is gluten-free, oil-free and delicious!
Servings: 6 cups (4 servings)
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
- 2.5 teaspoons Italian herb blend or herbs de Provence
- salt & freshly cracked black pepper
- 3 cups 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 (e.g., almond milk, cashew milk, oat milk)
- Optional: 2 teaspoons apple cider vinegar fresh lemon juice
Instructions
- 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!
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.
Nutrition
Serving: 1.5cups | Calories: 181kcal | Carbohydrates: 35.6g | Protein: 11.2g | Fat: 1.3g | Sodium: 432mg | Fiber: 9.5g | Sugar: 4.5g