Artichoke, Leek & White Bean Soup Recipe
Easy Healthy Vegan Artichoke Soup Recipe
The smooth texture and creamy richness of this fiber-packed soup provide the perfect backdrop for its sophisticated flavors.
This tasty vegetarian soup recipe is a sample recipe from the cookbook, The 4 Ingredient Vegan by Maribeth Adams, with Anne Dinshah.
We also feature their easy healthy Lentil Vegetable Supper Recipe
Total Prep & Cook Time: 45 min
8 Servings
Nutrition Data Per Serving: Calories 172, Fat 2 g Sodium 41 mg, Carbohydrate 30 g, Fiber 8 g Sugars 1 g, Protein 9 g, Vitamin A 13% DV, Vit C 14% DV, Calcium 8% DV, Iron 14% DV, Glycemic Load 12
Ingredients:
- 1 Tbsp extra-virgin olive oil
- 3 leeks, white parts only, chopped and washed (see tip)
- 2 pkg (9 oz each) frozen artichoke hearts, thawed
- 1 carton (32 oz ) vegetable broth
- 2 cans (15.5 oz each ) great northern beans or other white beans, rinsed and drained
- Salt and ground black pepper
- Optional: lemon wedges
Directions:
- 1. Heat the oil in a heavy soup pot over medium-high heat.
- 2. Add the leeks and cook and stir for about 7 minutes, or until the leeks are tender and golden brown.
- 3. Add the artichoke hearts and cook and stir for 5 minutes. Stir in the vegetable broth. Bring to a boil. Turn the heat down to low, cover and cook for 20 minutes, stirring occasionally.
- 4. Stir in the beans. Cook for 10 minutes longer.
- 5. Remove from the heat. Process until smooth using a handheld blender.
- 6. Alternatively cool the soup until it's barely steaming; then process it until smooth in batches in a standard blender and return it to the pot.
- 7. Don't fill the blender more than 1/2 full
- 8. Season with salt and pepper to taste.
- 9. Garnish each serving with a lemon wedge, if desired.
Savvy Veg Recipe Tips:
Look for frozen artichoke hearts at your local supermarket; although they can be hard to find, they are significantly higher in flavor than canned artichoke hearts, and superior in texture and overall quality too.
We found that 2 leeks, 1 can of beans, and 1 package of frozen artichoke hearts was enough for the amount of broth involved. Otherwise the soup would be pudding-like.
Frozen artichoke hearts are very fibrous, and should be chopped before cooking. We used a jar blender because our stick blender just wasn't doing the job on all that fiber.
We thought that broccoli would be a good alternative to frozen artichoke hearts if you can't find them - less expensive, too! In that case, reduce the cooking time.
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