4 Vegetable Diet Soups: Avocado, Cucumber, Bean, Artichoke Soup Recipe

ARTICHOKE SOUP RECIPE

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INGREDIENTS

• 6 big artichokes
• 1 white onion, chopped
• 2 leeks, sliced
• 1/4 cup olive oil
• 1 celery rib, chopped
• 1 small potato cut in small cubes
• 2½ cup chicken stock or water, boiling
• 2½ cup water
• Salt and pepper to taste
• 2 garlic cloves, crushed
• Freshly grated Parmesan Reggiano cheese (optional)

INSTRUCTIONS

1 Herbs recommended: either basil or tarragon and thyme. Is up to you, try which one you prefer.

2 Sautee the garlic with the olive oil. Add the chopped leeks and onion and continue sauteing for 5 minutes.

3 Add then the celery, and the artichoke’s hearts. Add the liquids and bring to boil. Add the potato.

4 Add the salt & condiments. Continue cooking covered for 10 more minutes or until the potatoes and artichokes are done.

5 Blend everything in the food processor or blender. Taste and adjust.

NUTRITION FACTS

Calories: 132.4 Kcal
Fat: 4.4 g
Cholesterol: 33.4 mg
Sodium: 628.1 mg
Potassium: 115.4 mg
Carbs: 8.1 g
Protein: 14.6 g

VARIATION – 1

AVOCADO CUCUMBER SOUP RECIPE

A great summer soup!

INGREDIENTS (Avocado cucumber soup recipe )

• 2 avocados (medium size)
• 3 cut cucumbers (peeled and seeded)
• 2 garlic cloves, finely minced
• 2 tbsp extra virgin olive oil
• 1 cut fresh basil leaves + 2 tablespoons extra for garnishing
• 2 cut almond milk or cashew milk
• 2 big white onions
• 1/2 cut minced spring onions
• Salt and pepper to taste
• 1 tsp powdered cumin
• 4 tbsp lemon juice

INSTRUCTIONS (Avocado cucumber soup recipe )

1 Blend everything in the food processor, taste and adjust accordingly.

2 If too thick, gradually add some water to the desired consistency.

3 In hot weather, chill for 2 hours or more. Garnish with the extra basil leaves cut into thin strips.

VARIATION – 2

WHITE BEAN SOUP RECIPE

INGREDIENTS (White bean soup recipe)

• 2 cup cooked white beans
• 1½ cup chopped onion
• 2 garlic cloves
• 2 cup pumpkin, chopped
• 2 cup kale, chopped
• 2 cup turnip, coarsely chopped
• 1 cup carrot, chopped
• 1 handful of fresh basil leaves (optional)
• 2 cup fat-free chicken stock, vegetable stock or water
• 2 cup water

INSTRUCTIONS (White bean soup recipe)

1 In a Teflon pan, saute the onions, carrots, and garlic in oil for 3 minutes.

2 Add broth, water, beans, turnip, pumpkin and salt. Bring to boil; cook over low heat for about 10 minutes.

3 Add the kale and cook for 10 more minutes. Add the basil (optional) and black pepper. Serve hot.

VARIATION – 3

WHITE BEAN SOUP II

INGREDIENTS

• 1¼ cooked white beans
• 6 cup vegetable broth or water
• 6 garlic cloves, crushed
• 3 carrots sliced
• 1 red pepper
• 2 cut minced parsley
• 2 tbsp olive oil
• 2 cup white wine
• Saffron
• Paprika
• Salt and pepper

INSTRUCTIONS

1 Make an adobe with the garlic, onions, carrots and pepper.

2 Add saffron and paprika. Add the rest of the ingredients.

3 Cook for 15 minutes. Puree everything in the blender. Taste and adjust.