Artichokes with Arugula
(0 votes)
(0 votes)
Health Score:
100 / 100
Difficulty:
easy
Difficulty
Preparation:
45 min.
Preparation
Calories:
243
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 243 cal. | (12 %) | ||
| Protein | 17 g | (17 %) | ||
| Fat | 9 g | (8 %) | ||
| Carbohydrates | 21 g | (14 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 70 g | (233 %) |
more nutritional values
| Vitamin A | 1.1 mg | (138 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 2.6 mg | (22 %) | ||
| Vitamin K | 108.5 μg | (181 %) | ||
| Vitamin B₁ | 0.9 mg | (90 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 10.3 mg | (86 %) | ||
| Vitamin B₆ | 0.8 mg | (57 %) | ||
| Folate | 430 μg | (143 %) | ||
| Pantothenic acid | 2.6 mg | (43 %) | ||
| Biotin | 24.8 μg | (55 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 77 mg | (81 %) | ||
| Potassium | 2,839 mg | (71 %) | ||
| Calcium | 502 mg | (50 %) | ||
| Magnesium | 189 mg | (63 %) | ||
| Iron | 9.7 mg | (65 %) | ||
| Iodine | 27 μg | (14 %) | ||
| Zinc | 3.2 mg | (40 %) | ||
| Saturated fatty acids | 1.4 g | |||
| Uric acid | 608 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 21 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 8 Artichoke
- lemons
- 10 peppercorns
- 2 bay leaves
- 1 tsp fennel seeds
- 1 Celery
- olive oil
- salt
- 2 garlic cloves
- 1 bunch Arugula (or dandelion)
Preparation steps
1.
Rinse the artichokes, trim and remove the hard outer leaves, exposing the artichoke hearts. Mix 500 ml (approximately 2 cups) of cold water in a pot with 100 ml (approximately 1 cup) of olive oil, lemon juice, bay leaves, peppercorns, fennel seeds, chopped celery and salt. Place the artichokes in the pot, bring to a boil and cook for about 20-25 minutes over medium heat. Drain, then set aside to cool.
2.
Rinse the arugula and spin dry. Peel the garlic and cut into thin slices. Heat 5 tablespoons oil in a pan and sauté the garlic in it briefly. Add the arugula and cook briefly. Remove the pan from the heat, add the artichokes and mix well. Allow to cool slightly. Serve drizzled with lemon juice.
