Kale Artichoke Instant Pot Soup

This wonderful low carb Artichoke and Kale soup is one of our healthiest soup recipes. It’s full of superfoods and all of there associated vitamins, minerals and antioxidants. This delicious soup is light and creamy with a touch of spice and was inspired by spinach artichoke dip. It’s delicious and so nutritious. It’s perfect for a healthy lunch or as a starter. Serve it with a fresh garden salad and some crusty bread.

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Kale Artichoke Instant Pot Soup

Yield: 8

Author: Sage & Sesame

Prep time: 5 MinCook time: 25 MinTotal time: 30 Min

This wonderful Artichoke and Kale soup is one of our healthiest soup recipes. It’s full of superfoods and all of there associated vitamins, minerals and antioxidants. This delicious soup is light and creamy with a touch of spice and was inspired by spinach artichoke dip. It’s delicious and so nutritious. It’s perfect for a healthy lunch or as a starter. Serve it with a fresh garden salad and some crusty bread.

Ingredients

Ingredients

• 1 tbsp Olive Oil
• 1 yellow Onion
• 4 cloves of Garlic
• 4 cups of chopped Kale (stems removed)
• 4 stalks of celery diced
• 1 jar of artichoke hearts drained and finely chopped
• The juice of 2 lemons
• 1 cup of coconut milk
• 1 Parmesan rind
• 1 tsp salt
• 1 tsp pepper
• 1 tsp crushed red pepper flakes
• 4 cups of chicken bone broth
• 1 block of cream cheese
• 1 cup of Parmesan cheese

Instacart Grocery List

• Make this meal an Instant Pot Meal Kit by having the ingredients delivered from your local grocery store. Click on this link to our Aldi grocery list for Artichoke and Kale Soup contains all the ingredients for this recipe. Add the items you don't have on hand to your cart and have instacart shop them for you. You can choose to have them delivered to you or you can pick them up for a 5% discount on your order! Order on your lunch break, have the ingredients delivered by the time you get home from work and then get cooking!

Instructions

Instructions

1. Turn on the instant pot on by pressing the sauté function button
2. Rinse your kale and celery
3. Pour in 1 tablespoon of olive oil into your instant pot
4. While the olive oil is heating up, remove the skin from your onion and cut into quarters and remove the skins from your garlic cloves. Place the onion and garlic cloves in your ninja express chopper or similar food processor. If you don’t have a ninja express chopper, then you can finely dice the onion by hand, and use a garlic press to press the garlic.
5. Place the diced onion and garlic in your instant pot and sauté for 4 minutes.
6. While the onion and garlic are cooking, remove the stems from you kale if you are using large stalks of kale and place the 4 cups of kale in your instant pot.
7. Chop the 4 stalks of celery and add to your instant pot
8. Drain the jar of artichoke hearts and dice. Place the artichoke hearts in your instant pot.
9. Juice 2 lemons and add the lemon juice to your instant pot
10. Add 1 cup of coconut milk to the pot
11. Add 1 Parmesan rind to your instant pot. This is optional but adds a deep flavor to the soup. Some grocery stores sell just the rinds, or you can cut the rind off a block of Parmesan.
12. Add 1 tsp of salt, 1 tsp of pepper and 1 tsp of red pepper flakes to your instant pot
13. Add 4 cups of chicken bone broth to your instant pot
14. Place the lid on your pot and pressure cook for 25 minutes.
15. Do a quick release when the pressure cooking cycle is complete.
16. Add 1 cup of freshly grated Parmesan cheese and 1 cream cheese block to the instant pot
17. Stir occasionally until the cream cheese block has melted and the soup is well combined
18. Season with salt and pepper to taste and garnish with parmesan cheese, a lemon slice and chives.

Nutrition Facts

Calories

213.69

Fat

17.57 g

Sat. Fat

12.98 g

Carbs

9.23 g

Fiber

3.7 g

Net carbs

5.53 g

Sugar

3.35 g

Protein

7.39 g

Sodium

650.54 mg

Cholesterol

8.72 mg

This nutritional information has been calculated by a 3rd party and has not been verified

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Lunch, dinner, soup, instant pot

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Superfoods in this Kale Artichoke Soup Recipe

Kale

Kale is a dark leafy green that is very high in Vitamin C and Vitamin K. It’s also a great source of calcium. It’s part of the cabbage family. It’s a hearty leaf with a similar consistency to collard greens. It’s delicious in soups.

The inner stem of large kale leafs can be tough when eaten raw so if the leaves are very large you may choose to remove the stem and only add the leaves to your soups.

Artichoke hearts

Artichokes are high in fiber, high in protien, high in anti-oxidants, high in polyphenols, high in folate, low in calories and low in carbs. They are believed to reduce inflamation. They are an excellent source of the flavonoid apigenin (a type of plant nutrient) that is believed to help fight certain kind of cancers.

Coconut Milk

This non dairy milk is an excellent source of vitamins, minerals, fiber and amino acids.

Research has shown that it aids in lowering blood pressure and cholesterol.

It’s also loaded with electrolytes and healthy fats which help your digestive function.

The lauric acid in coconuts is converted into a highly beneficial compound called monolaurin in the body. Monolaurin is antimicrobial, anti-fungal and anti-inflammatory which helps it destroy a wide variety of disease-causing organisms. This indicates that coconuts and coconut milk can aid the human body in fighting infection and viruses.

Chicken Bone Broth

Broths and Bone Broths have also been known for centuries to support immune function. That’s why our mothers and grandmothers always made us chicken soup when we were sick.

Making broths with bones cooked down for a long time or cooked in a pressure cooker releases the minerals and proteins from the bones. It breaks down the cartilage and tendons and releases and releases anti-inflammatory compounds helping our joints.

The collagen that is released from the bones is believed to improve our skin health.

Lemons

Lemons are a great source of Vitamin C and antioxidant. They can reduce your risk of developing kidney stones and support immune function. It’s also being studied that they can help prevent certain kinds of cancer.

Olive Oil

Olive Oil is a healthy plant based oil with its high levels of monounsaturated fatty acids and polyphenolic compounds. Olive Oil is believed to reduce inflammation and to reduce our risk of heart disease and diabetes. Olive Oil is also a good source of antioxidants such as vitamins E and K, which can help protect against cellular damage from oxidative stress.

Garlic

Garlic has been used for centuries for its medicinal properties. It’s believed to fight off illness and to reduce blood pressure and cholesterol.

What type of Kale should I use?

You can use any type of Kale in this soup recipe. If using large kale stalks, then remove the stems and just use the kale leaves. If using baby kale, you do not need to remove the stems. It’s ok to leave the stems on since we are pressure cooking, but if you don’t like the tougher stems in your soup then you can go ahead and remove the.

Can I use Frozen artichokes instead of Canned Artichoke Hearts?

Yes. You can use frozen artichoke hearts instead of canned. I have a hard time finding frozen artichoke hearts at my local grocery store so I usually use canned which is easier to come by in my area.

Can I substitute other Vegetables in this soup recipe?

Sure! I always encourage experimenting with different vegetables and spices. We love it when our recipes inspire other wonderful recipes, and I always encourage using the vegetables you have on hand and that are in season. Try substituting spinach for the kale. If you prefer vegetable broth over chicken broth, that also works well in this recipe.

Healthy Eating means something different for everyone these days, so it’s hard to create recipes that please everyone. My recipes tend to lend to a low carb diet, but many of our recipes can easily be converted to Keto and whole 30. I don’t always write them that way, because I do also try to keep the recipes somewhat simple and with ingredients that are easily accessible for everyone.

For more information on how to make recipes fit your diet style, so our article on adapting recipes to your diet style.

Low Carb Soup Recipe

This soup recipe is one of our low carb, grain free recipes, but it’s also amazing with rice or pasta added. I also often make this recipe with chicken thighs. If you want to add more protein, add three or four chicken thighs to the instant pot before pressure cooking. When adding chicken thighs to the recipe I recommend cooking the soup for a bit longer at 30 minutes so the chicken thighs will shred easily once done cooking.

Can this recipe be cooked in a Crock Pot

Yes, Make this recipe exactly the same in a crock pot, but there is no need to sauté the garlic and onions in the crock pot. Just put all the ingredients in the pot and set it to low for 6 hours.

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Growing Kale in your Backyard Garden

If you have a back yard garden or an indoor hydroponic system like the Lettucegrow Farmstand or the Gardyn then you should be growing leafy greens! They are very cold hardy and easy to grow, even indoors with the exception of spinach. Spinach if difficult to grow indoors and I have had trouble growing it outdoors as well. It is very finicky about the temperature and likes it fairly chilly.

I grow Kale from seed indoors and out year round. In the winter, I start my seeds inside in root riot plugs and once they are established I place them in my Lettucegrow Farmstand. In the spring I start direct planting seeds outside. I also do the same with collard greens and Swiss chard. Kale is well suited for container growing as well. If you are limited on space, you can grow Kale in a pot on your patio or even in a flower garden or front bed. Many Kale plants are ornamental and are beautiful as well as yummy. Blue Kale and Purple Kale are especially beautiful plants that fit well in a flower bed.

If you are interested in growing from seed for your indoor hydroponic garden see our Indoor Hydroponic Growing Guide.

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