(This Spinach Artichoke Dairy Free Soup is inspired by the recipe found on the Busy Mommy site here.)
Step by Step Instructions:
Spinach Artichoke Dairy Free Soup is simple to make, healthy, hearty, and filling, so here’s what you’ll need to make a delicious pot of your own: 2 cups of quartered Artichoke Hearts (drained), 9 ounces Baby Spinach, 2 cups Vegetable Broth (plus more for leftovers and the beans), 3 cans of Great Northern Beans, Vegan Cream Cheese (dairy free), 1 cup of diced Onion (about half a medium onion), 3 Garlic Cloves, Freshly Ground Pepper and Salt.
Start off by draining and rinsing the 3 cans of white beans, and you’ll know they’re totally rinsed when water runs through it and isn’t forming bubbles.
Now peel your garlic and cut off the ends.
Then you can mince your garlic however you please, so I love the garlic twist. Just add the garlic to it, put the top on, and twist until it’s minced.
Here’s the minced garlic. Yum!
Then Measure out 2 cups of broth.
Now if you have a high powered blender, add your drained beans to the blender bowl.
You can also add a little extra broth to help it get started pureeing.
Now you’ll see I switched to the hand held blender/immersion blender/boat motor (whatever name you prefer), because I had a total blender fail. Puree until it’s nice and thick. This is going to give the soup a creamy texture, and it won’t add extra fat or calories from cream. Now I’m adding a high powered blender to my wish list, because my blender couldn’t handle the power.
Heat a nonstick skillet over medium high heat and add about a tablespoon of oil (I used grapeseed but olive oil would work too).
Once the oil is hot, add the onions and garlic and stir for about 30 seconds to get them going.
Then add the artichokes to the pan and toss them around.
Finally add the baby spinach and toss with tongs until the spinach wilts. Full disclosure here that I didn’t chop my spinach (missed that in the instructions), so feel free to chop it or I left mine whole and it worked fine too.
In only a minute or two, your veggies are sautéed and the spinach is nice and wilted. Transfer the sautéed veggies to a large stock pot.
Then add the bean puree and cream cheese to the pot.
Finally add the measured out broth and salt and pepper to taste (at least a teaspoon of each).
Stir and heat the soup over medium low heat for about 20 minutes, stirring occasionally.
After 20 minutes, the Spinach Artichoke Dairy Free Soup is heated through and is nice and bubbly. Give the soup a taste, so you know how you want to season it.
I added several dashes of jalapeño tabasco along with more pepper to my soup and stirred and continued to add a little more if needed. If you’re not familiar with jalapeño tabasco, it’s a really mild hot sauce that gives great flavor dimensions to a dish. I ALWAYS have a jar of it on hand. Then serve the Spinach Artichoke Dairy Free Soup with a little dash of tabasco, freshly ground pepper, and a squeeze of fresh lemon juice to help brighten the flavors. Then you’re all set to curl up with a bowl of delicious AND healthy soup and stay warm. Happy eating!!
Spinach Artichoke Dairy Free Soup
Yield 4 servings
As I'm striving to be a bit healthier, I was inspired to switch up this delicious soup to make it dairy free. If you don't want to be dairy free, just use regular cream cheese (I like the 1/3 less fat, personally), and top with shaved Parmesan cheese. Enjoy!
- 1 T. Grapeseed or Olive Oil
- 9 oz. Baby Spinach, chopped
- 2 cups Artichoke Hearts (I like the canned, quartered artichokes)
- 1 cup diced Onion (about 1/2 a medium onion)
- 1 T. minced Garlic
- 3 cans White Beans (such as Great Northern or Cannellini), pureed (in a high power blender, using a hand held blender or mashed with a spoon)
- 4 oz. vegan Cream Cheese (or regular to keep if you’re not keeping this dairy free)
- 2 cups Vegetable Broth (chicken broth works too)
- 1 tsp. Salt
- 1 tsp. Pepper
- Jalapeño Tabasco, to taste (1-2 tablespoons is good)
- Jalapeno Tabasco
- Freshly Ground Pepper
- Lemon Juice
- Parmesan cheese (if you’re not going dairy free)
- Begin by prepping your veggies so they are all ready. Drain your artichokes, dice an onion, mince your garlic, and chop your spinach.
- Then rinse and drain your white beans. You can stop here and put the beans in whole, or transfer them to a high powered blender, or use a hand-held blender or even the back of spoon to mash/puree them. I used my hand-held blender and it worked well.
- In a large, non-stick skillet, heat about a tablespoon of oil over medium high heat. Then add the onions and garlic, and sauté for a minute. Add the artichokes in and stir them around. Finally add the spinach and use tongs to help fold the spinach in. Once it’s wilted, transfer the sautéed vegetables to a large stock pot.
- To the pot add the pureed beans, cream cheese, stock or broth, and salt and pepper to taste. Stir it all together and heat the soup over medium-low for about 20 minutes.
- Once the soup is heated through, taste it and add Jalapeño Tabasco, salt and pepper to taste. Note that the tabasco won’t make the soup spicy, but will add a nice flavor to it. Then serve topped with another dash or two of tabasco, freshly ground pepper, and a squeeze of fresh lemon juice to brighten the flavors. Enjoy!
Serving Size 1 cup
Amount Per Serving
% Daily Value
Total Fat 13 g
Sodium 683 mg
Total Carbohydrates 41 g
Sugars 5 g
Protein 14 g
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.