Low-carb spinach and artichoke soup

Low-carb spinach and artichoke soup

The combination of spinach and artichokes in a cream sauce makes a popular dip, but did you know they make a great-tasting low-carb soup, too? Better yet, the ingredients of frozen spinach, canned artichokes, cream cheese and chicken broth can all be kept easily on hand in the freezer and pantry for a quick lunch or supper without a trip to the store. The result is a rich and creamy soup with that classic spinach and artichoke flavor.

Low-carb spinach and artichoke soup

The combination of spinach and artichokes in a cream sauce makes a popular dip, but did you know they make a great-tasting low-carb soup, too? Better yet, the ingredients of frozen spinach, canned artichokes, cream cheese and chicken broth can all be kept easily on hand in the freezer and pantry for a quick lunch or supper without a trip to the store. The result is a rich and creamy soup with that classic spinach and artichoke flavor.
USMetric
6 servingservings

Ingredients

Ingredients
  • 10 oz. 280 g frozen spinach
  • 2 tbsp 2 tbsp olive oil
  • 1 (4 oz.) 1 (110 g) yellow onion, finely choppedyellow onions, finely chopped
  • 2 2 garlic clove, finely choppedgarlic cloves, finely chopped
  • 14 oz. (1¾ cups) 400 g (425 ml) cream cheese
  • 4 cups 950 ml chicken stock
  • 14 oz. 400 g canned artichokes, roughly chopped
  • Salt and pepper to taste
Garnish
  • 1 cup 240 ml parmesan cheese flakes
  • 2 tbsp 2 tbsp fresh parsley, chopped
  • salt and ground black pepper
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Instructions

  1. Remove the spinach from the freezer and set aside in a strainer in the sink to thaw. Leave to drain until you are ready to use it.
  2. Heat the olive oil in a heavy pot over medium-high heat and then add the onion and garlic, sautéing until they are translucent and fragrant.
  3. Add the cream cheese and lower the heat to medium, stirring until the cheese has melted down.
  4. Squeeze the excess moisture from the spinach and add to the pot.  Add the chicken stock one cup at a time, stirring each addition until well  combined. Lastly, add the chopped artichoke hearts and stir thoroughly.
  5. Return to high heat until just boiling then reduce heat to a simmer for 10 minutes. Taste and season accordingly.
  6. Garnish with parmesan flakes, a pinch of salt, black pepper, and chopped parsley.

Tip

If you forget to remove the spinach from the freezer beforehand you can run warm water through the strainer to speed up the thawing process.

For more protein, feel free to add left over chicken breast.

If you do not reach the desired consistency (after step 5), leave on the heat and allow the soup to reduce and thicken for a little longer. Alternatively, Arrowroot can be used to thicken the soup (mix 1-2 teaspoons with a small amount with cold water before adding it at step 5).

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9 comments

  1. Suzanne Deans
    Could this be frozen?
    Thanks
    Reply: #2
  2. Kerry Merritt Team Diet Doctor

    Could this be frozen?
    Thanks

    Yes, it can be frozen.

  3. Suzanne Deans
    Made this for dinner and it was delicious! My hubby loved it too
    Reply: #4
  4. Crystal Pullen Team Diet Doctor

    Made this for dinner and it was delicious! My hubby loved it too

    Wonderful! I am glad you both enjoyed it!

  5. Donna
    I made this tonight. My husband and I loved it. Thanks
    Reply: #6
  6. Kerry Merritt Team Diet Doctor

    I made this tonight. My husband and I loved it. Thanks

    So glad you both loved it!

  7. Judi
    I have family members who cannot eat conventional dairy. We're fine with A2, goat, and sheep milk products. We haven't found a source for A2 cream cheese at this point. We're going to try this recipe with a log of soft goat cheese (maybe even herbed goat cheese for an extra punch of flavor!) to make this recipe one that will work for the whole family! Hopefully this doesn't affect the macros too much.
  8. Ben Riffey
    I like the ease of slow cookers-- I made this soup using fresh chopped spinach instead of frozen to reduce the wetness going in there, and cooked on low for about 3-4 hours. Stirred every hour or so to ensure the cream cheese broke up well. Decided I wanted a bit more cheese, so tossed in a cup of shredded mozz in the last hour. Only other variation was using half of the onion to cut the carbs down a little, and it turned out very well!
    Reply: #9
  9. Crystal Pullen Team Diet Doctor

    I like the ease of slow cookers-- I made this soup using fresh chopped spinach instead of frozen to reduce the wetness going in there, and cooked on low for about 3-4 hours. Stirred every hour or so to ensure the cream cheese broke up well. Decided I wanted a bit more cheese, so tossed in a cup of shredded mozz in the last hour. Only other variation was using half of the onion to cut the carbs down a little, and it turned out very well!

    Great tips! Thank you for sharing!

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