Vegan Creamy Spinach and Artichoke Soup

Vegan Creamy Spinach and Artichoke Soup
Fat 36%Carbs 31%Protein 33%
Percent Calories

1 servings of vegan creamy spinach and artichoke soup contains 208 Calories. The macronutrient breakdown is 31% carbs, 36% fat, and 33% protein. This is a good source of protein (32% of your Daily Value), fiber (18% of your Daily Value), and potassium (14% of your Daily Value).

Makes
4 servings
Prep Time
10 minutes
Cook Time
20 minutes

Ingredients

Directions

  1. First make tofu cream sauce. Drain the tofu and with your hands squeeze as much liquid out of the tofu as possible (it's okay if this crumbles the tofu). Discard the liquid.
  2. Break tofu into pieces and add into blender. Add the soy milk, nutritional yeast, lemon juice, red pepper flakes and a pinch of salt and pepper. Blend on high, scraping down the sides of the blender as needed until the mixture is completely smooth. This may take a few minutes, depending on your blender. Set aside.
  3. Next, in a large pot heat the olive oil on medium high. Then add the chopped onion and garlic. Reduce heat to medium low and saute for 4-5 minutes or until onion is translucent.
  4. Cook frozen spinach according to package directions. Carefully squeeze all of the liquid out of the thawed spinach and add it to the pot.
  5. Add the chopped artichoke hearts to pot, season with a pinch of salt and pepper and and stir to combine. Continue to saute for another 2-3 minutes.
  6. Add the vegetable broth into the pot. Stir to combine.
  7. Pour the tofu cream sauce into the pot and whisk to combine the cream sauce and the broth. If it looks like it isn't blending, continue whisking until it is fully combined. Season with a few pinches of salt and pepper to taste.
  8. Bring to a simmer (do not bring to a rolling boil or it will get frothy). Reduce heat to low, and continue to simmer for 5-10 minutes.
  9. Taste and add salt and pepper if needed. Serve hot and enjoy!

Nutrition Facts

For 1 servings of vegan creamy spinach and artichoke soup (625g)

NutrientValue%DV
Calories208
Fats9g 11%
Saturated fats1g 5%
Trans fats0g
Cholesterol0mg 0%
Sodium1314mg 57%
Carbs17g 6%
Net carbs12g
Fiber5g 18%
Sugar4g
Protein18g
Calcium296mg 30%
Iron3mg 41%
Potassium666mg 14%
Vitamin D0μg 0%
Vitamins and Minerals
Alpha carotene0μg
Beta carotene4995μg
Caffeine0mg
Choline18mg 3%
Copper0.3mg 35%
Fluoride0.2μg
Folate (B9)164μg 41%
Lycopene0μg
Magnesium100mg 24%
Manganese1mg 24%
Niacin2mg 12%
Pantothenic acid0.1mg 1%
Phosphorus143mg 20%
Retinol0μg
Riboflavin (B2)2mg 149%
Selenium7μg 13%
Theobromine0mg
Thiamine0.2mg 16%
Vitamin A IU8514IU
Vitamin A416μg 46%
Vitamin B121μg 47%
Vitamin B60.3mg 19%
Vitamin C8mg 8%
Vitamin D IU0IU
Vitamin D20μg
Vitamin D30μg
Vitamin E3mg 17%
Vitamin K266μg 222%
Zinc1mg 12%
Sugars
Sugar4g
Sucrose0.4g
Glucose2g
Fructose0.4g
Lactose0g
Maltose0g
Galactose0g
Starch0g
Fats
Saturated fats1g 5%
Monounsaturated fats3g
Polyunsaturated fats2g
Trans fats0g
Fatty Acids
Total omega 30g
Total omega 60g
Alpha Linolenic Acid (ALA)0g
Docosahexaenoic Acid (DHA)0g
Eicosapentaenoic Acid (EPA)0g
Docosapentaenoic Acid (DPA)0g
Amino Acids
Alanine0.4g
Arginine1g
Aspartic acid1g
Cystine0.1g
Glutamic acid2g
Glycine1g
Histidine0.3g
Hydroxyproline0g
Isoleucine0.4g
Leucine1g
Lysine1g
Methionine0.2g
Phenylalanine1g
Proline1g
Serine1g
Threonine0.4g
Tryptophan0.1g
Tyrosine0.4g
Valine1g

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