Artichoke and Spinach Soup
Per ServingArtichoke and Spinach Soup |
||
|---|---|---|
| Makes: 8 | ||
| Serving Size: 1 cup | ||
| Calories | 110 | |
| Fat | 2.5 | g |
| Saturated Fat | 0.3 | g |
| Carbohydrate | 17 | g |
| Fiber | 5 | g |
| Sugars | 3 | g |
| Cholesterol | 0 | mg |
| Sodium | 405 | mg |
| Potassium | 530 | mg |
| Protein | 7 | g |
| Phosphorus | 110 | mg |
| Choices: Starch 0.5, Vegetable 2, Fat 0.5 | ||
- Makes: 8
- Serving Size: 1 cup
- Preparation Time: 10 minutes
- Cooking Time: 30 minutes
Ingredients
| 1 | Tbsp. | olive oil |
| 1 | med. | onion, chopped |
| 3 | garlic cloves, minced | |
| 2 | Tbsp. | all-purpose flour |
| 1 | tsp. | dried oregano |
| 1 | tsp. | dried basil |
| 1/4 | tsp. | crushed red pepper flakes |
| 1/4 | tsp. | kosher salt |
| 1/4 | tsp. | freshly ground black pepper |
| 4 | cups | low-fat, reduced-sodium chicken broth |
| 8 | oz. | can artichoke hearts, thawed, and coarsely chopped |
| 1 | can | (14.5 oz.) no-salt-added diced tomatoes |
| 1 | can | (15 oz.) canellini beans, |
| 1 | package | (10 oz.) frozen chopped spinach, slightly thawed |
| 1 | Tbsp. | fresh lemon juice |
Directions
- In a large saucepan, heat the oil over medium heat. Add the onion and garlic, and sauté for 6 to 7 minutes. Add the flour, oregano, basil, crushed red pepper, salt, and pepper, and sauté for about 3 minutes, until the flour is incorporated.
- Add the broth, artichoke hearts, and tomatoes, and bring to boiling. Lower the heat and simmer, uncovered, for 20 minutes. Add the cannellini beans and simmer for 5 minutes. Carefully ladle half of the soup into a food processor or blender and puree until smooth. Add the puree to the soup in the saucepan.
- Break up the frozen spinach into small pieces and add to the soup. Simmer 5 minutes, until heated through. Add the lemon juice, remove the soup from the heat, and serve.
