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I adore artichokes, but I’ll confess that I’ve never prepared and cooked a fresh one. I find it a bit intimidating, and why would I when you can pick them up in a can so easily? Should I try it? Am I missing out? Not when I’m making stuff like this.
This creamy low-carb soup is so rich and flavourful that nobody will guess that you pulled it together out of the pantry. A perfect dish to use up some canned goods while also serving a nourishing and delicious soup that is ideal for a lunch thermos, as an appetiser or for serving for a light dinner with a chaffle on the side. It can also be portioned out and frozen for meal prepping.
You may look at this and wonder about the lemon and basil, but if you’ve never combined those flavours with artichokes then you are in for a treat. There is something magic about the way they work together. Trust me on this one, okay? Enjoy!
Hands-on Overall
Serving size about 1 cup, 240 ml/8 fl oz
Nutritional values (per serving, about 1 cup, 240 ml/8 fl oz)
Net carbs8 grams
Protein6.3 grams
Fat25.5 grams
Calories303 kcal
Calories from carbs 11%, protein 9%, fat 80%
Total carbs13.9 gramsFiber5.9 gramsSugars2.9 gramsSaturated fat15.5 gramsSodium472 mg(21% RDA)Magnesium52 mg(13% RDA)Potassium472 mg(24% EMR)
Ingredients (makes 8 servings)
- 2 cans artichoke hearts, drained (800 g/ 28.2 oz)
- 3 tbsp ghee or extra virgin olive oil (45 ml)
- 1 small yellow onion (70 g/ 2.5 oz)
- 1 clove garlic
- 1/2 tsp dried basil
- sea salt and white or black pepper, to taste
- 4 cups chicken stock or vegetable stock (960 ml/ 32 fl oz)
- 1 1/2 cups heavy whipping cream (360 ml/ 8 fl oz)
- juice of 1 lemon (60 ml/ 2 fl oz)
- Optional: 2-3 tbsp toasted hemp seeds and fresh basil for topping
Instructions
- Prepare all the ingredients.
- Dice the onion and finely chop the garlic. Heat your oil in a heavy pot on the stove and then add the onion, garlic and dried basil. Gently cook over medium heat until the onion is softened and translucent.
- Add all of the other ingredients, except for the cream and heat over med-high heat until it just comes to a gentle boil. Reduce heat and simmer for 15 minutes.
- Remove from the heat and blitz in batches in a blender or with an immersion blender until very smooth.
- Return to pot and add cream, stirring through until combined.
- Serve with a wedge of lemon, a sprinkle of toasted hemp seeds and fresh basil, if available. Store in a covered container in the fridge for up to 5 days or portion out and freeze.
Ingredient nutritional breakdown (per serving, about 1 cup, 240 ml/8 fl oz)
| Net carbs | Protein | Fat | Calories |
|---|
| Artichoke, canned (globe or French) |
| 5.7 g | 2.9 g | 0.3 g | 51 kcal |
| Ghee |
| 0 g | 0 g | 5.6 g | 51 kcal |
| Onion, brown (yellow), raw |
| 0.6 g | 0.1 g | 0 g | 3 kcal |
| Garlic, fresh |
| 0.1 g | 0 g | 0 g | 1 kcal |
| Basil, dried |
| 0 g | 0 g | 0 g | 0 kcal |
| Salt, sea salt |
| 0 g | 0 g | 0 g | 0 kcal |
| Pepper, black, spices |
| 0 g | 0 g | 0 g | 0 kcal |
| Chicken stock (broth), chicken only, homemade |
| 0 g | 2.4 g | 2.4 g | 31 kcal |
| Cream, heavy whipping, pouring, full-fat (30-40% fat) |
| 1.2 g | 0.9 g | 17.1 g | 165 kcal |
| Lemon juice, fresh |
| 0.4 g | 0 g | 0 g | 1 kcal |
| Total per serving, about 1 cup, 240 ml/8 fl oz |
| 8 g | 6.3 g | 25.5 g | 303 kcal |
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