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Lemony Tuscan Artichoke Soup

Lemony Tuscan Artichoke Soup for Cozy Nights In

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Lemony Tuscan Artichoke Soup is a nourishing vegan delight packed with flavor, perfect for chilly evenings.
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings: 4 cups
Course: Soup
Cuisine: Italian
Calories: 220

Ingredients
  

For the Soup Base
  • 2 tablespoons Olive Oil substitute with avocado oil if desired
  • 1 medium Onion shallots can be used as an alternative
  • 14 oz Artichoke Hearts fresh or frozen can be substituted
  • 3 cloves Garlic use garlic powder if needed
  • 15 oz Cannellini Beans chickpeas can be swapped
  • 1 small Russet Potato diced; Yukon gold is a good substitute
  • 4 cups Vegetable Broth homemade can enhance flavor
  • 1 teaspoon Dried Thyme
  • 1 teaspoon Dried Oregano
  • 1/4 teaspoon Crushed Red Pepper Flakes optional
For Brightness
  • 1 lemon Lemon Juice and Zest fresh is best
For Nutritional Boost
  • 2 cups Fresh Spinach or Kale frozen is an acceptable substitute
  • Salt to taste
  • Black Pepper to taste

Equipment

  • large pot
  • Immersion blender

Method
 

Step-by-Step Instructions
  1. In a large pot, heat 2 tablespoons of olive oil over medium heat. Add the diced medium onion and sauté for about 5 minutes until soft and translucent.
  2. Stir in 3 minced garlic cloves and sauté for an additional minute until fragrant.
  3. Stir in the chopped artichoke hearts, rinsed cannellini beans, diced russet potato, and pour in 4 cups of vegetable broth. Season with dried thyme, oregano, and optional crushed red pepper flakes. Bring to a boil.
  4. Reduce the heat and let the soup simmer gently for about 20 minutes.
  5. Using an immersion blender, blend the soup partially to achieve a creamy texture.
  6. Stir in the juice and zest from 1 lemon and 2 cups of fresh spinach or kale. Simmer for another 5 minutes.
  7. Season with salt and black pepper to taste.

Nutrition

Serving: 1cupCalories: 220kcalCarbohydrates: 32gProtein: 10gFat: 7gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 5gSodium: 400mgPotassium: 600mgFiber: 10gSugar: 3gVitamin A: 2500IUVitamin C: 30mgCalcium: 80mgIron: 2mg

Notes

Use fresh lemon juice and zest for the best flavor; consider adding fresh herbs for extra depth.

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