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Lemony Tuscan Artichoke Soup

Lemony Tuscan Artichoke Soup: Comfort in Every Spoonful

Lemony Tuscan Artichoke Soup is a comforting vegan and gluten-free dish packed with creamy cannellini beans, artichoke hearts, and a zing of lemon.
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Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings: 4 bowls
Course: Soups
Cuisine: Italian
Calories: 210
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Soup Base
  • 2 tablespoons Olive Oil Can substitute with avocado oil or coconut oil.
  • 1 medium Onion Diced and sautéed until soft.
  • 3 cloves Garlic Minced.
  • 14 oz Artichoke Hearts Can substitute with frozen or fresh artichokes.
  • 1 medium Russet Potato Diced.
  • 4 cups Vegetable Broth Homemade or store-bought.
  • 1 teaspoon Dried Thyme Fresh thyme can be used.
  • 1/2 teaspoon Dried Oregano Fresh oregano is also an option.
  • 1/4 teaspoon Crushed Red Pepper Flakes Optional.
  • to taste Salt
  • to taste Black Pepper
For the Creamy Texture
  • 15 oz Cannellini Beans Can swap for chickpeas.
  • 1 medium Lemon Juice and zest.
For the Fresh Finish
  • 2 cups Fresh Spinach or Kale Chopped; frozen works as a substitute.
  • to taste Fresh Parsley For garnish.

Equipment

  • Large pot
  • immersion blender

Method
 

Step-by-Step Instructions
  1. Heat 2 tablespoons of olive oil in a large pot over medium heat. Add diced onion and sauté for 5 minutes until soft.
  2. Add 3 minced garlic cloves and cook for an additional minute until fragrant.
  3. Stir in the chopped artichoke hearts, rinsed cannellini beans, and diced russet potato. Pour in 4 cups of vegetable broth, 1 teaspoon of dried thyme, ½ teaspoon of dried oregano, and optional red pepper flakes. Bring to a boil, then reduce heat and simmer uncovered for about 20 minutes.
  4. Blend part of the soup with an immersion blender until creamy, keeping some chunks.
  5. Stir in the juice and zest of 1 lemon and 2 cups of chopped fresh spinach or kale. Simmer for another 5 minutes.
  6. Taste and season with salt and black pepper. Ladle into bowls and garnish with fresh parsley.

Nutrition

Serving: 1bowlCalories: 210kcalCarbohydrates: 34gProtein: 8gFat: 6gSaturated Fat: 1gPolyunsaturated Fat: 2gMonounsaturated Fat: 3gSodium: 640mgPotassium: 800mgFiber: 8gSugar: 2gVitamin A: 40IUVitamin C: 30mgCalcium: 80mgIron: 2mg

Notes

Blend just the right amount to keep some texture. Adjust seasoning based on broth's saltiness and use frozen greens towards the end to retain texture.

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