Simple-to-make cream of artichoke soup.

Find yourself thinking about artichokes and wondering about an easy and tasty way of incorporating them into a meal.

Cook for Today

--

Photo by author.

By the way, artichokes do not always get the healthy recognition they deserve. A medium-sized artichoke is included in the category for high fiber content of fruit and vegetables providing approximately 10 grams of fiber!

Recipe.

Yield: One serving.

Easy sanitation and preparation.

  1. Rinse artichoke under cold running water before cooking.
  2. Cut the stalk off close to the base of the head.
  3. Clip the sharp points from the leaves.

Cooking process.

  • Steaming is preferred over boiling to retain as much nutrient value as possible.

If boiling is the only option, remove the artichoke immediately once cooked. Leaving cooked vegetables in water will leach out much of the nutrient value.

  • Cook until tender, approximately 30–40 minutes. Doneness will be noted when the leaves are easily peeled back.
  • Turn the artichoke upside down to drain out the remaining moisture.
  • Press the artichoke meat scooped off from the hearts through a coarse strainer.

Ingredients.

1 tablespoon of butter.

1 tablespoon of white flour.

1 teaspoon of finely chopped shallots.

1 tablespoon of finely chopped celery.

1 cup of 2% milk.

1/2 to 2/3 of a cup of artichoke pulp.

1/2 teaspoon of salt.

1/8 teaspoon of fresh ground pepper.

Directions.

  1. Melt butter in a small saucepan on medium heat.
  2. Add shallots and celery, quickly stirring until translucent with a spoon to avoid burning.
  3. Add flour and mix thoroughly with a wide-stranded whip.
  4. Add cold milk slowly into the mixture quickly stirring with the whip, bringing to a boil.
  5. Turn the heat down to a low simmer, blending in the artichoke pulp with a spoon.
  6. Slow simmer for 5 minutes.
  7. Serve immediately.

Flavor Options.

  • Garlic.
  • Worcestershire sauce.
  • Hot pepper sauce.
  • Olive oil instead of butter.
  • Carrots in addition to celery and onions.
  • 1 % milk.
  • Roasted chili peppers.

Diabetic nutrition facts.

One cup of cream soup is 15 grams of carbohydrate.

Thank you for reading:-)

--

--

Cook for Today

Registered Dietitian and Certified Diabetes Care and Education Specialist with a culinary arts degree. Food and nutrition freelance writer "back to the basics!”