Creamy Artichoke Potato Soup with Pesto

By Crystal Baldwin

Warm, flavorful and oh so satisfying!  This delicious Creamy Artichoke Potato Soup is topped with pesto (or leave off if its not your fav) for a swirl of yummy, fresh flavor!

This recipe is perfect for our "tweener" seasons (between winter and spring).  When we can have nice days and cool nights or not so nice days and cooler nights.  You might still crave something warm and comfy and this soup fits perfectly with the fresh flavor of spring pesto swirled around in warm yummy soup.

Of course a loaf of fresh sourdough bread goes so well with this soup and is perfect for dipping and crunching (see our upcoming sourdough making class)! 

Artichokes The star ingredient

You can make this the super easy way like I did, with canned artichokes - be sure they are in water and not oil.  Besides being full of fiber which promotes healthy digestion, artichokes are loaded with antioxidants and vitamins.  They also contain inulin, a type of fiber that feeds beneficial gut bacteria with prebiotics.  

Artichokes also aid in detoxification and support for the liver as the leaf contains cynarin, which is a compound that may improve liver function and possibly repair liver damage. 

Artichokes are also rich in potassium which are beneficial for the heart helping to maintain a healthy heart rhythm and normal blood pressure. Of course the increase in antioxidants may help lower LDL (or bad cholesterol) which is always good for the heart.

Good Old Potatoes 

Every superstar needs someone to make them look good and potatoes fit the bill here.  Not only do they add texture & Creamy flavor but they are also full of fiber and an excellent source of nutrients including ; B6, magnesium, calcium, vitamin C and potassium. 

More hearth benefits with potassium that works to regulate blood pressure and of course the fiber helps reduce cholesterol levels.  This resistant starch (resists digestion in the small intestines) is the perfect prebiotic and just like artichokes, they help feed the beneficial gut bacteria, improving digestion and reducing constipation.

Milk Substitutions

There are a couple different ways to make this soup.  This recipe is a dairy free version using cashews to create cream and also using soy milk. 

However you can leave out the cashews and soy milk and replace those for dairy- based cream and regular milk if you drink dairy.   You can also substitute the soy milk for any plant-based milk you prefer.  it is easy to make this work for you and not a restrictive recipe at all. 

Recipe

Creamy Artichoke & Potato Soup with Pesto

By Crystal Baldwin

Arugula Pesto Ingredients:  

• 1 clove garlic, peeled & trimmed  
• 1/4 cup lightly toasted pinenuts, (or skinless almonds or walnuts)  
• 2 large handfuls of fresh arugula (you can use basil for a more traditional pesto taste) 
• 2 tsp fresh lemon juice
• ¼ Cup Vegan Parmesan Cheese (or regular)
• 1/2 to 3/4 cup extra virgin olive oil
• Salt of choice and freshly ground black pepper to taste  

 Pesto Directions

1. Turn on the food processor or blender & drop the garlic through the feeder, blend until minced
2. Add nuts, cheese, arugula (or basil), and lemon juice & pulse until coarsely chopped
3. With motor running on medium, drizzle in olive oil through feeder to desired consistency
4. Season with salt & pepper to taste
5. Transfer to clean container and wash out food processor to prepare for soup

Soup Ingredients:

• 3 Tbsp olive oil (or oil of choice)
• 2 Tbsp Butter (or more olive oil)
• 4-6 cloves garlic, peeled, trimmed & chopped 
• 1 1/2 Cups Celery, sliced thin
• 1 Cup Unsalted Cashews (optional for creamy texture)- can replace for 1½ cups of regular cream)
• 1 large White Onion (or can use 2 leeks, washed & dried, use white & some green parts)
• 1 medium russet potato, peeled & diced (about 1 1/2 cups)  
• 2 14-oz cans/jars artichokes hearts in water (not oil), drained well and coarsely chopped  
• 4 cups vegetable or chicken broth
• 2 ½-3 Cups Soy Milk or plant milk of choice (or regular dairy milk & cream)
• 2 Teaspoons Sea Salt and freshly ground pepper to taste  

Soup Directions:

1. Heat oil & butter in a large pot over medium-high heat.
2. Add onions, stirring for 3-4 minutes. – don’t brown or burn
3. Add garlic & celery and sauté for 1-2 minutes more.
4. Add potatoes; cook for 3-5 minutes, stirring often, if it starts to stick add a little broth
5. Add artichokes, cashews, broth and a pinch of salt & pepper.  Cover and bring to boil
6. Lower heat to medium-low and cook until the potatoes are very tender, about 15 minutes. Turn off heat and let it cool down enough to add to the blender
7. Once cooled, add soy milk (or milk of choice), stir to blend
8. Transfer soup in batches to blender or food processor and blend/process until smooth.
9. Return soup to pot and reheat if needed.
10. Season to taste with additional Salt & Pepper
11. Garnish each serving with a drizzle of pesto or olive oil (or sour cream if you eat dairy)

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