ARTICHOKE SOUP RECIPE
PREP TIME: 10 min
COOK TIME: 30 min
READY TIME: 40 min
CALORIES: 132 (per serving)
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- 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)
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.
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
- 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
- Salt and pepper
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.