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Lemony Tuscan Artichoke Soup

Lemony Tuscan Artichoke Soup That Brightens Your Day

Enjoy this Lemony Tuscan Artichoke Soup, a vegan and gluten-free delight packed with creamy beans, artichokes, and zesty lemon.
Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes
Servings: 4 bowls
Course: Soups
Cuisine: Italian
Calories: 220

Ingredients
  

For the Soup Base
  • 2 tablespoons Olive Oil Can substitute with avocado oil.
  • 1 medium Onion, diced Use shallots for a more delicate taste.
  • 1 can (14 oz) Artichoke Hearts, drained and chopped Frozen can be used when fresh are unavailable.
  • 3 cloves Garlic, minced Adjust according to taste preference.
  • 1 can (15 oz) Cannellini Beans, drained and rinsed Chickpeas can substitute for a firmer texture.
  • 1 small Russet Potato, peeled and diced Yukon gold potatoes can be a substitute.
  • 4 cups Vegetable Broth Use low-sodium broth for less salt.
For the Seasoning
  • 1 teaspoon Dried Thyme Fresh thyme can be used for a more vibrant taste.
  • 1/2 teaspoon Dried Oregano Basil can serve as a substitute.
  • 1/4 teaspoon Crushed Red Pepper Flakes, optional Omit if a milder flavor is desired.
  • Salt and Black Pepper Used for seasoning to taste.
For the Final Touches
  • 1 whole Lemon, Juice and zest Bottled lemon juice can be used as a last resort.
  • 2 cups Fresh Spinach or Kale, chopped Frozen spinach is an acceptable substitute.
  • Fresh Parsley For garnish.

Equipment

  • large pot
  • immersion blender

Method
 

Step by Step Instructions
  1. In a large pot, heat 2 tablespoons of olive oil over medium heat. Add the diced onion and sauté for about 5 minutes until it becomes soft and translucent. Stir in the minced garlic and let it cook for 1-2 minutes, until fragrant and golden.
  2. Next, add the chopped artichoke hearts, drained cannellini beans, and diced potato to the pot. Pour in 4 cups of vegetable broth along with the dried thyme, oregano, and optional red pepper flakes. Stir to combine and bring the mixture to a gentle boil, which should take about 5 minutes.
  3. Once boiling, reduce the heat to low and let your soup simmer for 20 minutes. During this time, the potatoes should become tender and all the flavors will meld beautifully.
  4. After the potatoes have softened, use an immersion blender to partially blend the soup for a creamier texture, blending for about 30 seconds. Alternatively, you can ladle half of the soup into a regular blender, blend until smooth, and return it to the pot.
  5. Stir in the fresh lemon juice, zest, and chopped spinach or kale. Simmer the soup for an additional 5 minutes or until the greens are wilted and tender.
  6. Adjust the seasoning of your soup by adding salt and black pepper to taste. Ladle the soup into bowls, garnishing with freshly chopped parsley. Serve warm.

Nutrition

Serving: 1bowlCalories: 220kcalCarbohydrates: 35gProtein: 8gFat: 6gSaturated Fat: 1gPolyunsaturated Fat: 0.5gMonounsaturated Fat: 4gSodium: 400mgPotassium: 600mgFiber: 8gSugar: 2gVitamin A: 2500IUVitamin C: 50mgCalcium: 80mgIron: 3mg

Notes

This vegan and gluten-free soup is rich in flavor and perfect for meal prep. Easily freeze for later enjoyment.

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