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Lemony Tuscan Artichoke Soup

Lemony Tuscan Artichoke Soup: A Cozy Vegan Comfort Bowl

Lemony Tuscan Artichoke Soup is a soothing, nourishing vegan delight celebrating vibrant flavors, making it a comforting bowl perfect for chilly days.
Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes
Servings: 4 bowls
Course: Soups
Cuisine: Italian
Calories: 320

Ingredients
  

For the Soup Base
  • 2 tablespoons Olive Oil or avocado oil
  • 1 medium Onion diced (yellow or white onion recommended)
  • 1 can Artichoke Hearts canned or frozen
  • 3 cloves Garlic minced (fresh preferred)
  • 1 can Cannellini Beans drained
  • 1 medium Russet Potato diced (Yukon gold can be used)
  • 4 cups Vegetable Broth homemade preferred
  • 1 teaspoon Dried Thyme or oregano
  • 1 teaspoon Dried Oregano or fresh herbs in larger amounts
For the Finishing Touches
  • 1 teaspoon Crushed Red Pepper Flakes optional, or use paprika
  • 1 large Lemon juice and zest
  • 2 cups Fresh Spinach or Kale or frozen spinach
  • to taste Salt adjust seasoning
  • to taste Black Pepper adjust seasoning
  • 1/4 cup Fresh Parsley for garnish

Equipment

  • large pot
  • Immersion blender
  • standard blender

Method
 

Step-by-Step Instructions
  1. In a large pot, heat 2 tablespoons of olive oil over medium heat. Add 1 diced onion and sauté for about 5 minutes until soft.
  2. Stir in 3 minced garlic cloves and cook for 1-2 minutes, then add 1 can of artichoke hearts, chopped.
  3. Add 1 can of drained cannellini beans, 1 diced russet potato, and 4 cups of vegetable broth. Toss in 1 teaspoon of dried thyme and 1 teaspoon of dried oregano.
  4. Bring the mixture to a boil, then reduce heat and let it simmer for about 20 minutes.
  5. Partially blend the soup using an immersion blender, or transfer half to a standard blender and return it to the pot.
  6. Stir in the juice and zest of 1 lemon and 2 cups of fresh spinach or kale. Cook until wilted.
  7. Season with salt and black pepper to taste, then serve garnished with fresh parsley.

Nutrition

Serving: 1bowlCalories: 320kcalCarbohydrates: 50gProtein: 12gFat: 10gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 8gSodium: 600mgPotassium: 800mgFiber: 12gSugar: 3gVitamin A: 2500IUVitamin C: 30mgCalcium: 80mgIron: 3mg

Notes

Store in an airtight container for up to 4 days, or freeze portions for up to 3 months. Reheat gently on the stove.

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