-

Artichoke, Leek & White Bean Soup Recipe

Easy Healthy Vegan Artichoke Soup Recipe

Artichoke Leek Soup

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
Savvy Vegetarian Facebook Page

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.
Protein Ebook

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.

Your comments & questions help us improve our recipes, so don't be shy! Contact Us

More Cream Soup Recipes:

Tofu Recipe Ebook
Cream Of Amazing Vegetable Cream Of Asparagus & Spinach Cream of Broccoli Soup Cream of Cauliflower Soup Cream of Celery Soup Potato Leek Soup Back To Recipes Index Medical Disclaimer Privacy Policy Contact Us
Stumbleupon   Follow Savvy Veg On Twitter;   Join Savvy Veg on Facebook; Print
Pinterest   pin_it_button   Google+  
Subscribe
Stumbleupon   Follow Savvy Veg On Twitter;   Join Savvy Veg on Facebook; pinit_fg_en_round_red_32




Savvy Vegetarian