🍵 Artichoke and Soybean Soup 🌱
Artichoke and soybean soup is a delightful and nutritious dish that combines the earthy flavors of artichokes with the protein-rich goodness of soybeans. This vegan soup is not only delicious but also packed with essential nutrients.
📜 History:
The history of this soup is a fusion of Mediterranean and Asian influences. Artichokes have been cultivated and enjoyed in Mediterranean cuisine for centuries, while soybeans have a rich history in Asian culinary traditions. The marriage of these two ingredients likely occurred in more recent times, as people around the world began exploring global flavors and plant-based cooking.
🥦 Components:
- Artichokes: The star of the dish, artichokes are known for their unique flavor and texture.
- Soybeans: Either dried or canned soybeans can be used. Soybeans add a creamy texture and protein to the soup.
- Aromatics: Onions and garlic provide a flavorful base for the soup.
- Herbs and Spices: Ingredients like thyme, bay leaves, and black pepper enhance the flavor.
- Vegetable Broth: Used as the soup base to provide depth of flavor.
- Olive Oil: For sautéing and added richness.
- Lemon Juice: Adds a zesty brightness to the soup.
🍽️ Preparation Steps:
- Prepare the Artichokes: Trim the artichokes by removing the tough outer leaves, cutting off the top, and trimming the stem. Then, halve or quarter them and remove the choke (the inedible part). Rub them with lemon juice to prevent browning.
- Sauté Aromatics: In a large pot, heat olive oil over medium heat. Add chopped onions and minced garlic. Sauté until they become translucent and fragrant.
- Add Artichokes: Add the prepared artichokes to the pot and sauté for a few minutes to infuse them with the aromatics.
- Soybeans and Seasoning: Add the soybeans, vegetable broth, bay leaves, thyme, and black pepper. Simmer until the artichokes are tender and the flavors meld, usually about 20-25 minutes.
- Blend: Remove the bay leaves, then use an immersion blender to puree the soup until smooth. If you don’t have an immersion blender, let the soup cool a bit and use a countertop blender, but be cautious with hot liquids.
- Adjust the Consistency: If the soup is too thick, you can add more vegetable broth to reach your desired consistency.
- Season with Lemon Juice: Stir in fresh lemon juice for a burst of flavor.
- Serve: Ladle the hot soup into bowls. You can garnish it with a drizzle of olive oil, a sprinkle of fresh herbs, or even a few artichoke hearts for presentation.
⏰ Cooking Time:
The total time to prepare this soup typically ranges from 45 minutes to an hour, depending on the freshness and tenderness of the artichokes. Using canned soybeans may also reduce the cooking time.
Enjoy your delicious and healthy artichoke and soybean soup! 🍲👌
Certainly, here are the nutrition facts and health information for Artichoke and Soybean Soup:
Nutrition Facts (Approximate, per serving):
- Calories: 160-200
- Protein: 6-8 grams
- Carbohydrates: 20-25 grams
- Dietary Fiber: 6-8 grams
- Total Fat: 7-9 grams
- Saturated Fat: 1-2 grams
- Cholesterol: 0 milligrams
- Sodium: 600-800 milligrams (varies based on broth)
- Potassium: 450-550 milligrams
- Vitamin C: 15-20% of the daily recommended intake
- Iron: 10-15% of the daily recommended intake
- Calcium: 4-6% of the daily recommended intake
Health Information:
- Low in Saturated Fat: This soup is low in saturated fats, which is beneficial for heart health.
- High in Dietary Fiber: The high fiber content aids in digestion and helps maintain steady blood sugar levels.
- Rich in Protein: The soybeans provide plant-based protein, which is excellent for vegetarians and vegans.
- Good Source of Vitamins: Artichokes and lemon juice contribute vitamin C, known for its immune-boosting properties.
- Low in Cholesterol: It contains no cholesterol, making it a heart-healthy choice.
- Vegan and Vegetarian-Friendly: This soup is entirely plant-based, suitable for vegans and vegetarians.
- Potential for Weight Management: The fiber and protein content can help with satiety, potentially aiding in weight management.
- Nutrient-Rich: It’s a nutrient-dense dish, providing essential vitamins, minerals, and antioxidants.
Remember that the exact nutritional content can vary based on the specific ingredients and portion sizes used in your recipe. Always consult with a healthcare professional or registered dietitian for personalized dietary advice.
