CREAM OF ARTICHOKE SOUP WITH GOAT CHEESE PITA TOAST

By Serena Ball, MS, RD and Deanna Segrave-Daly, RD

Simple yet full-bodied, this soup is an easy way to enjoy artichokes—there’s no complicated prep as required with fresh artichokes. Egypt, Italy, Spain, and Algeria are among the world’s top artichoke producers, and this veggie is featured in even more Mediterranean countries’ cuisines. Rich in fiber, folate, and vitamin C, artichokes also provide a healthy dose of vitamin K, which may help protect against aging-related dementia and other cognitive diseases. We top this speedy soup with toasted goat cheese pita pieces for a tangy, creamy bite in every spoonful.

Adapted from The Smart Mediterranean Diet Cookbook: 101 Brain-Healthy Recipes to Protect Your Mind and Boost Your Mood

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Ingredients

SERVES 4
Prep time: 10 minutes 0 Cook time: 25 minutes

1 tablespoon extra-virgin olive oil
1 medium onion, chopped
2 garlic cloves, minced
2 (14-ounce) cans artichoke hearts, drained (liquid reserved)
1 tablespoon fresh thyme leaves, plus more for garnish
¼ teaspoon kosher or sea salt
¼ teaspoon black pepper
1½ cups low-sodium vegetable broth
1 cup whole milk
2 ounces spreadable goat cheese
1 large pita bread
1 lemon
¼ cup plain 2% Greek yogurt

Instructions

Heat the oil in a large stockpot or Dutch oven over medium heat. Add the onion and cook, stirring frequently, until slightly softened, about 5 minutes. Add the garlic, artichokes, thyme, salt, and pepper and cook, stirring frequently, for 1 minute. Pour in the vegetable broth and ½ cup reserved artichoke liquid. Bring to a boil, then lower the heat to medium-low. Cover and simmer for 10 minutes.
While the soup is simmering, preheat the broiler.
Remove the soup from the heat. Using an immersion blender or a stand blender (blend in two batches), puree until smooth. Return the soup to medium-low heat and whisk in the milk. Reheat for about 5 minutes.
While the blended soup heats, spread the goat cheese on the pita and cut into 4 triangles (to ensure crispy edges). Place the triangles on a rimmed baking sheet and broil until the bread is toasted, watching closely to prevent the bread from burning, 1½ to 2 minutes. Cool slightly, then cut or tear the triangles into ½ inch-pieces.
Right before serving, cut the lemon in half and squeeze the juice from one half into the soup. Cut the other half into wedges and set aside. Stir the soup and then ladle it into four bowls. Dollop or swirl with yogurt and sprinkle with extra thyme. Top each bowl with the goat cheese pita toasts and serve with the reserved lemon wedges for squeezing.
Healthy Kitchen Hack: Deanna prefers artichokes that are canned in water, but you can use marinated jarred artichokes here instead. Drain and thoroughly rinse the artichokes, but save the brine for another use (like instant pickled vegetables!). Frozen artichokes work well in this recipe, too. Add about 10 additional minutes to the cooking time so they have time to completely thaw.
PER SERVING: Calories: 227; Total Fat: 10g; Saturated Fat: 4g; Cholesterol: 15mg; Sodium: 559mg; Total Carbohydrates: 25g; Fiber: 5g; Protein: 10g