Artichoke and cauliflower soup is the perfect comfort food that's also healthy! This recipe is ideal if you're following the 21 Day Fix meal plan and you're looking for some veggie options. It's also just perfect for anyone who wants to eat deliciously while keeping it light.
Why cauliflower + artichokes are soup soul mates
Artichokes are little fiber power houses. They're low in fat, high in vitamins, minerals, and antioxidants along with magnesium, phosphorus, potassium, and iron. BTW, they literally melt into creamy soup, so yes - in case you're wondering, they're healthy AND delicious!
Pro-tip - we're using the canned version of artichokes in this recipe, so if you can manage a can opener, you can pretty much master this recipe. I kid you not.
Meanwhile, cauliflower is the perfect soup ingredient because it adds density without overpowering the flavor of a soup (like broccoli might). It blends in well, adding to the creamy texture and it's also full of fiber without many calories.
Can you freeze Cauliflower & Artichoke Soup?
Heck ya, up to 3 months! It will last fresh in the fridge for about 5 to 7 days.
Soup - a recipe for weight loss?
I read an article by Em Henderson a few years back where she talked about "Soup-tober". For the entire month of October, she focused on consuming soup at most meals. It wasn't done with the intention of weight loss, it was just getting cold out, and she was craving soup.
Well, as a result, she ended up losing like, 7 or 8 pounds that month. That's a lot of weight to lose without intention or effort! The reason she lost the weight was that she was inadvertently consuming a lot more water and veggies in the form of delicious soups.
I don't have to tell you that hydration and veggies are the cornerstone of a healthy diet, but it's also fantastic for reducing inflammation, improving gut health, controlling hunger, and boosting immunity.
So long story short, by focusing on soup, she improved her diet, her metabolism and her health markers. It's no wonder she lost weight as a result.
Soup at every meal? Maybe not, but...
I'm not suggesting you should eat nothing but soup for a month (although as long as you were eating a diversity of ingredients, it certainly wouldn't hurt). However, what I am saying, it that quality ingredients matter. If you focus on consuming mostly whole foods, you're going to see results - both in your weight, and your overall wellness.
For weight loss results, focus on portion control
Speaking of weight loss, one of the best ways to dip your toe in the waters of healthier eating is to focus on portion control! I've said it before - when you're looking for weight loss results, it's not just what you eat, but also how much you're eating.
You can very easily derail weight loss efforts by eating too much of a good thing.
If you want to dive into a portion control-based program, the 21 Day Fix (otherwise known as Ultimate Fix) is a great way to learn how much food to eat. It's not as restrictive as paleo or Whole30, yet helps you to understand the value of macronutrients in your diet.
Currently on the 21 Day Fix or Ultimate Portion Fix Meal Plan?
One serving of this cauliflower + artichoke soup = 2 green containers + 1 tsp.
Pro-tip: If you struggle to get your green containers in, soup is literally a godsend. Just make a big batch on a Sunday and sip on it throughout the week.
Need some more awesome veggie soup recipes? I have plenty!
- Creamy carrot soup with crispy tofu
- Keto Cream of Broccoli Soup
- Ginger Turmeric Butternut Squash Soup
- Roasted red pepper and carrot soup
- Detox Soup (so freaking good!)
- 1 tablespoon coconut oil
- 1 med onion finely chopped
- 12 ounces cauliflower rice
- 12 ounces artichoke hearts canned or frozen
- 1 tablespoon apple cider vinegar
- 1 tablespoon coconut or Braggs amino or just use soy sauce if you have
- 1 tablespoon lemon juice
- salt and pepper
- 4 cups vegetable stock
- garnish with pepitas or fresh basil
- Put the coconut oil and chopped onion in a pot over medium heat. cook until onions are translucent.
- Add artichokes and cauliflower rice. Stir well and let cook for 5 to 7 minutes.
- Add apple cider vinager, coconut aminos, lemon juice and veggie stock.
- Bring to a quick boil, then immediately reduce heat.
- Season with salt and pepper to taste.
- Garnish with fresh basil or pepitas!
Nutrition InformationYield 6 Serving Size 6 people
Amount Per Serving Calories 140
Caren is a certified yoga teacher, fitness instructor and author of The Fit Habit. Here she shares simple, low carb recipes, quick home workout ideas and practical ways to foster mind + body wellness.