Creamy Artichoke and White Bean Soup
with Basil
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Artichokes are probably one of the most overlooked vegetables. That's probably because they are sometimes difficult to prepare and to eat as well. But once you get the hang of it, preparing and eating artichokes is a breeze. |
This Creamy Artichoke and White Bean Soup recipe calls for artichoke hearts. That is usually the part that is best eaten and easiest to use. Artichoke hearts are usually used to make the artichoke dip that everyone is so fond of, but nobody wants to make!
Artichokes are actually a member of the thistle family. They are somewhat attractive to look at but they really can present issues for cooking, especially to the artichoke novice.
That is one reason we like to use them in soups and stews like this one. along with the white beans and basil.
Artichokes do have pretty good nutritional value. One medium choke will provide you with about 4 grams of protein, 6.5 grams of fiber, zero cholesterol and the following vitamins and minerals:
Vitamins A, B, E and K as well as calcium, iron, potassium, phosphorus, magnesium, sodium and zinc.
For the white beans in this creamy soup, we like cannellini beans. These beans are also reasonably rich in protein and fiber as well as leucine which is an amino acid that is believed to help reduce
body weight and body fat. It is especially good for people with diabetes.
And of course, adding basil to almost anything enhances the flavor tremendously. So give this creamy artichoke soup a try. Then let us know how you liked it! We like it when
we get feedback and input from our visitors. And don't forget, if you have a great vegetarian, vegan or raw recipe send it to us and we will publish it with credit to you for supplying it. And if you include a photo we will send you a FREE copy of our eCookbook!
Creamy Artichoke and White Bean Soup
with Basil
Ingredients
1 can (14 oz.) artichoke hearts, drained
1 can (15 oz.) cannellini or other white beans,
drained and rinsed
1 Tbsp. olive oil
3 garlic cloves, minced
1/2 cup minced onion
2 medium carrots, peeled and diced
2 cups of Imagine no-chicken broth
1/4 cup minced basil, or 3/4-1 tsp. dried
1/4 tsp. crushed red pepper, or to taste
(optional)
Salt and freshly ground black pepper, to taste
1/4 cup toasted slivered almonds for garnish
How we make it
In food processor or blender, purée artichoke
hearts and beans together. Set aside.
In large saucepan, heat oil over medium heat. Add garlic,
onion and carrots and sauté for 5 minutes.
Add purée and broth and bring to simmer.
Add basil, crushed red pepper, salt and pepper.
Heat for 3 minutes.
Garnish each serving with almonds.
Makes 4 servings.
Per serving: 183 calories, 4 g total fat (<1 g saturated fat), 29 g carbohydrates, 9 g protein, 7 g dietary fiber, 717 mg sodium.
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