Diabetes Forecast

Artichoke and Spinach Soup

Per Serving

Artichoke 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


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
1Tbsp. fresh lemon juice


  1. 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.
  2. 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.
  3. 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.

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