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.

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.

Similar Wonderful Recipes

Sausage and Kale Soup

Butternut Squash and Kale Soup Recipe

Chicken Artichoke Lemon Soup

Chicken Artichoke Florentine Soup

Spinach and Kale Soup

Cauliflower and Kale Soup

Bacon Kale and Bean Soup

Gluten Free Minestrone Soup

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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