Description
A creamy, protein-packed vegan soup made with white beans, spinach, and artichokes, perfect for quick weeknight meals.
Ingredients
Scale
- 2 15-ounce cans white beans (e.g., cannellini or Great Northern), rinsed and drained
- 1 medium onion (ends trimmed, quartered)
- 3 to 4 cloves garlic (peeled)
- 2.5 teaspoons Italian herb blend or herbs de Provence
- Salt & freshly cracked black pepper, to taste
- 3 cups water
- 1 9-ounce package frozen chopped spinach, thawed and drained of excess liquid
- 1 14-ounce can artichoke hearts, drained and chopped
- 1 cup nondairy milk (e.g., almond milk, cashew milk, oat milk)
- Optional: 2 teaspoons apple cider vinegar or fresh lemon juice
Instructions
- In a blender, puree the drained beans, onion, garlic, herbs, 1/2 teaspoon salt, and 1/4 teaspoon cracked pepper with the 3 cups water until completely smooth.
- Pour the puree into a large saucepan. Heat over medium-high heat until just beginning to boil, then reduce to low. Cook, stirring occasionally, for about 15 minutes until thickened slightly.
- Stir in the nondairy milk and spinach until blended, then add the artichokes. Cook and stir for at least 5 minutes longer to blend the flavors.
- Season with additional salt and pepper to taste and stir in the optional vinegar or lemon juice before serving.
Notes
If your spinach is soggy after thawing, press it firmly in a towel to remove excess water. Adjust nondairy milk to reach your preferred creaminess.
- Prep Time: 10 minutes
- Cook Time: 25 minutes
- Category: Soup
- Method: Blending and Cooking
- Cuisine: Vegan
Nutrition
- Serving Size: 1 serving
- Calories: 290
- Sugar: 2g
- Sodium: 350mg
- Fat: 5g
- Saturated Fat: 1g
- Unsaturated Fat: 4g
- Trans Fat: 0g
- Carbohydrates: 45g
- Fiber: 10g
- Protein: 15g
- Cholesterol: 0mg