Nutrition Two Step Vegan-Friendly Soup

Two Step Vegan-Friendly Soup

By: Julie Miguel

A cousin of the artichoke, cardone is a fibre-rich vegetable that has traditionally been used in Italian and French cooking, but is becoming more widely available for home cooks. This soup also offers an excellent source of vitamin C thanks to the garlic, making it the perfect meal to warm up after a winter run.


Cardone, Fennel and Garlic Soup

1½ pounds of cleaned, rinsed and diced Cardone
2 Tbsp. olive oil + extra for garnish
2 Tbsp butter
1 small Onion, chopped
3 cloves garlic, crushed
1 carrot, peeled and chopped
1 stalk of celery, cleaned and chopped
1 bulb fennel, cleaned and chopped
1 leek, cleaned and chopped
4 cups vegetable or chicken broth
Salt and pepper, to taste
6 slices toasted country style bread
Fried Sage leaves for optional garnish

ONE: Blanch Cardone in lightly salted boiling water for 5 minutes. Drain and cool.

TWO: Heat olive oil and butter in a large soup pot and saute Onion, garlic, carrots, celery and fennel until tender (about 10 minutes). Add cardone to sauteed vegetables, braise for a few minutes and then add broth, salt and pepper. Simmer for 30 minutes, remove from heat and puree soup with hand blender. Garnish with a drizzle of olive oil and fried sage leaves. Serve hot with country style bread.

Julie Miguel is an iRun food contributor, where you’ll find a selection of weekly recipes and food ideas. She is a home cook, and food influencer and has worked with a national television, print and online media outlets. You can also follow her food discoveries and travel adventures at Daily Tiramisu.