I love when a healthy recipe turns out to be something so good you have to get up for seconds. This soup is a perfect example that healthy can be delicious and filling. This soup has turmeric which has been known for it’s anti-inflammatory and antioxidant benefits, garlic with it’s high nutritional value and it’s ability to help improve cholesterol levels, cauliflower which is a great source of fiber, artichokes are high protein, and much more! What’s the icing on the cake? This soup is low calorie (only 267 calories with the topping) and low in carbohydrates (23 grams)!
Servings: 6 6 oz Bowls
Calories: 267kcal
Ingredients
Soup:
- 2 1/2 cups artichoke hearts drained
- 1 head cauliflower
- 1 cup leek sliced
- 3 bulbs garlic
- 1 1/4 tsp cumin
- 1 1/4 tsp cayenne
- 1 1/4 tsp turmeric
- 3 tbsp avocado oil
- 1 tsp salt
- 1 1/4 tsp pepper
- 3 1/2 cups vegetable stock
- 4 springs fresh thyme
Topping:
- 6 tbsp pumpkin seeds roasted
- 3 tbsp chia seeds
- 3 tbsp sesame seeds toasted
Instructions
- Preheat oven to 400°F. Cut tops off garlic and sprinkle exposed cloves with salt and pepper. Take a sheet of aluminum foil and add 1 tsp of oil in center. Place garlic exposed side down into the oil and wrap in foil. Repeat with all garlic bulbs and put on large sheet pan.
- Clean cauliflower and cut florets into 1″ sections (about the same size as the artichoke hearts). Pat dry and put in a mixing bowl. Add 1 tbsp avocado oil (or sunflower oil), 1/2 tsp salt, 1/2 tsp pepper, 1 tsp cumin, 1 tsp cayenne, and 1 tsp turmeric. Mix well and put on the sheet pan in a single layer next to the garlic, saving room for the artichoke hearts.
- Pat artichokes with paper towel to help remove as much moisture as you can. Add to mixing bowl and add 1/2 tbsp avocado oil, 1/4 tsp salt, 1/2 tsp pepper, 1/4 tsp cayenne, 1/4 tsp turmeric, 1/4 tsp cumin. Mix gently until well coated and add to sheet pan. Bake for 35 minutes, mixing half way through. Note: Avoid mixing the cauliflower and artichokes together because delicate the artichokes will start falling apart and the smaller bits of artichoke will burn in the oven.
- When the vegetables are done cooking in the oven, heat 1/2 tbsp avocado oil to soup pan and add leeks for about 3 minutes on medium high heat, stirring constantly. Add roasted vegetables and roasted garlic, 4 springs thyme, and 3 1/2 cups of vegetable stock. Bring to a boil, then reduce heat and simmer for 15 minutes.
- While soup is simmering, combine roasted pumpkin seeds, chia seeds, and toasted sesame seeds. Set aside to use as toppings.
- Remove thyme springs from soup. Blend soup with either a blender or hand blender until soup is smooth. Add more vegetable stock if necessary to achieve desired consistency.
- Sprinkle each bowl of soup with the topping mix and enjoy!
Notes
The calories for the topping is 110.8 per serving which is included in the nutritional values.
Want an alternative topping? Try making homemade croutons or tortilla strips for a crunchy alternative.
Nutrition
Serving: 6oz | Calories: 267kcal | Carbohydrates: 23g | Protein: 9g | Fat: 16g | Saturated Fat: 2g | Sodium: 1289mg | Potassium: 506mg | Fiber: 7g | Sugar: 4g | Vitamin A: 1560IU | Vitamin C: 71.4mg | Calcium: 155mg | Iron: 4.1mg
Tried this recipe?Let us know how it was!
