Artichoke Soup with Fresh Mint

Dairy Free
Health score
24%
Artichoke Soup with Fresh Mint
40 min.
4
127kcal

Suggestions


Indulge in the vibrant flavors of our Artichoke Soup with Fresh Mint, a delightful and refreshing dish that’s perfect for any occasion. This dairy-free recipe is not only quick to prepare, taking just 40 minutes, but it also serves as a nutritious starter, snack, or antipasti option for gatherings with friends and family.

Imagine a bowl filled with creamy goodness, where tender artichoke hearts blend seamlessly with the freshness of mint and the subtle warmth of black pepper. Each spoonful offers a comforting warmth, making it a perfect companion for chilly evenings or as a light lunch option. The addition of fresh spinach brings a pop of color and an extra nutritional boost, while the hint of lemon adds a zesty finish that brightens the palate.

This soup is designed to cater to various dietary needs, being completely dairy-free and low in calories, with each serving coming in at just 127 kcal. Whether you’re a seasoned chef or a cooking novice, this recipe is straightforward and enjoyable to make, inviting you to explore the delightful world of artichokes and fresh herbs. Dive into this culinary experience and savor the deliciousness that awaits!

Ingredients

  • 0.3 teaspoon pepper black freshly ground
  • 2  celery stalks chopped
  • 1 tablespoon mint leaves fresh chopped
  • 12 ounce artichoke hearts frozen thawed
  • 0.5 teaspoon kosher salt 
  • 4 servings lemon wedges 
  • 2 cups chicken broth low-sodium as needed
  • 2 tablespoons olive oil 
  • 1 medium onion chopped
  • 1 ounce pkt spinach fresh packed

Equipment

  • bowl
  • sauce pan
  • ladle
  • blender

Directions

  1. Watch how to make this recipe.
  2. Heat the olive oil in a large saucepan over medium heat.
  3. Add the celery, onion, 1/4 teaspoon of the salt and the pepper. Cook the vegetables until just tender, about 4 minutes.
  4. Add 2 cups broth and the artichoke hearts and bring to a boil. Cover, reduce the heat to medium-low and simmer until the artichoke hearts are tender, about 12 minutes.
  5. Puree the soup, 1 cup at a time, in a blender until very smooth, adding the spinach and chopped mint with the last cup. Return the puree to the same saucepan.
  6. Mix in the remaining 1/4 teaspoon salt. Warm over low heat, thinning with the additional broth by 1/4 cupfuls if the soup is too thick. Ladle the soup into bowls. Squeeze a lemon wedge over each bowl of soup before serving.

Nutrition Facts

Calories127kcal
Protein14.91%
Fat52.72%
Carbs32.37%

Properties

Glycemic Index
37.13
Glycemic Load
0.64
Inflammation Score
-7
Nutrition Score
9.9134782734125%

Flavonoids

Eriodictyol
0.6mg
Hesperetin
0.41mg
Naringenin
0.01mg
Apigenin
0.13mg
Luteolin
0.26mg
Isorhamnetin
1.38mg
Kaempferol
0.64mg
Myricetin
0.04mg
Quercetin
5.88mg

Nutrients percent of daily need

Calories:127.47kcal
6.37%
Fat:8.15g
12.54%
Saturated Fat:1.28g
8.02%
Carbohydrates:11.26g
3.75%
Net Carbohydrates:7.13g
2.59%
Sugar:1.4g
1.56%
Cholesterol:0mg
0%
Sodium:374.93mg
16.3%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:5.19g
10.37%
Vitamin K:39.35µg
37.47%
Folate:128.41µg
32.1%
Vitamin A:859.09IU
17.18%
Manganese:0.34mg
16.97%
Fiber:4.13g
16.53%
Vitamin B3:2.46mg
12.31%
Potassium:407.58mg
11.65%
Vitamin C:9.52mg
11.54%
Vitamin B2:0.18mg
10.6%
Phosphorus:97.93mg
9.79%
Magnesium:34.01mg
8.5%
Vitamin E:1.17mg
7.77%
Copper:0.13mg
6.66%
Vitamin B6:0.13mg
6.63%
Iron:1.05mg
5.83%
Vitamin B1:0.07mg
4.63%
Calcium:39.12mg
3.91%
Zinc:0.49mg
3.29%
Vitamin B5:0.21mg
2.11%
Vitamin B12:0.12µg
1.97%