Healthy & Creamy 'Dairy Free' Kale & Artichoke Soup
June 23, 2016
Categories: Dinner, Lunch, Soups/Stews, Nuts/Seeds, Walnut, Vegetables, Artichokes, Kale, North American, Budget-Friendly, Easy/Beginner Cooking, One-Bowl Does it!, Small Batch Cooking, Fall/Autumn, Winter, Weeknight Meals, Stove Top, Heart Healthy, High Protein, Kosher, Low Cholesterol, Low Sodium, No Eggs, Non-Dairy, Vegan, Vegetarian, Alcohol more
"This is a delicious, healthy, and wonderful 'veggie' soup; which is creamy ... yet, dairy free. Now, I grow kale in my garden; and, when it is in season - I can hardly keep up with it. So, this is a fantastic soup to make and freeze. Nothing better than a quick bowl of soup on a cold Fall or Winter day."
- Serving Size: 1 (453.4 g)
- Calories 188.1
- Total Fat - 8.4 g
- Saturated Fat - 1.1 g
- Cholesterol - 0 mg
- Sodium - 928.6 mg
- Total Carbohydrate - 25.4 g
- Dietary Fiber - 6.3 g
- Sugars - 5.1 g
- Protein - 6.9 g
- Calcium - 116 mg
- Iron - 2.7 mg
- Vitamin C - 82.8 mg
- Thiamin - 0.2 mg
Kale ... First, when preparing kale; the stems can be very tough. For this recipe; I do actually use a few of the stems for a little texture. But, the top half of the stem toward the tip of the leaf; that is the most tender part of the stem. Now - hold the leaf from the top grabbing around the stem; and, pull straight down. The tender leafs will come right off. You can also use a knife to cut off the stems out too; but, this is the easy way. Either way works. Then, rough chop all the leaves; and, fine chop the top stems. Remember, it will all be cooked down; and pureed.
Vegetable Base ... Add 1 tablespoon of olive oil to a large soup pot; and, bring to medium high heat. Then, add the onions, potatoes, celery, red pepper flakes, oregano, salt, and pepper; and, saute 3-4 minutes until slightly tender, stirring often. Then, add the garlic and walnuts; and toss until combined. Saute just a couple of minutes until heated through.
Kale and Artichokes ... Add another tablespoon of oil; along with the kale and artichokes. Mix everything together; and, saute 3-4 minutes, until the kale is slightly wilted. Then, add the broth, and brandy (which is optional); and, bring up to a light boil (medium heat). Once it begins to boil; immediately reduce the pot to medium low heat - and simmer covered, until all the vegetables are tender; about 20-25 minutes.
Puree ... I like to use my immersion blender; however, you can use a basic/regular stand up blender as well. Puree the soup until creamy and smooth. Remember, if using a stand up blender; add in small batches; otherwise, the warm soup can overflow in the blender. However, both methods work equally as well. Return the pot to the stove on medium heat; season with salt and pepper if necessary, and add the parsley and basil. Stir until everything is combined and heated through.
NOTE: If you like your soup a bit thicker, mix the flour with 2 tablespoons of the broth; and stir until combined. Add to the soup - and, cook a couple of minutes on medium heat. This will thicken the soup. I usually do this before I add the fresh herbs. Personally, I do not do this; I love a thinner soup; but, it is totally up to you. You may want a thicker soup; so, adjust according to your liking.
Serve ... Ladle the soup into your bowls. Then, top with a dollop of Greek yogurt (sour cream or creme fraiche can be substituted), a few crushed up croutons; and, a few extra chopped walnuts. Also, I love a drizzle of olive oil for the perfect finish. Very healthy and delicious. Serve with a fruit salad; or, my favorite ... baked parmesan tomato halves. Even though this is a vegetarian soup; it is rich and full of flavor. ENJOY!
Tips & Variations
No special items needed.