Artichoke and paprika ensure that the daily requirement of dietary fibre is already covered by half a portion. Iron, which is important for the oxygen supply of our body cells, is also available in large quantities; thanks to the high vitamin C content of both vegetables, the mineral is particularly well absorbed by the organism.
When buying artichokes, make sure that the buds are closed and that the petals are close to the bud. Wrapped in a damp cloth, you can store the vegetables in the refrigerator for 3 days.
(Percentage of daily recommendation)
|Calorie||390 kcal||(19 %)|
|Protein||12 g||(12 %)|
|Fat||21 g||(18 %)|
|Carbohydrates||33 g||(22 %)|
|Sugar added||0 g||(0 %)|
|Roughage||13.5 g||(45 %)|
|Vitamin A||0.6 mg||(75 %)|
|Vitamin D||0 μg||(0 %)|
|Vitamin E||9.9 mg||(83 %)|
|Vitamin B₁||0.4 mg||(40 %)|
|Vitamin B₂||0.2 mg||(18 %)|
|Niacin||6.6 mg||(55 %)|
|Vitamin B₆||0.7 mg||(50 %)|
|Folate||168 μg||(56 %)|
|Pantothenic acid||1.9 mg||(32 %)|
|Biotin||24 μg||(53 %)|
|Vitamin B₁₂||0 μg||(0 %)|
|Vitamin C||144 mg||(152 %)|
|Potassium||1,650 mg||(41 %)|
|Calcium||199 mg||(20 %)|
|Magnesium||140 mg||(47 %)|
|Iron||6.4 mg||(43 %)|
|Iodine||23 μg||(12 %)|
|Zinc||1.9 mg||(24 %)|
|Saturated fatty acids||3.3 g|
|Uric acid||184 mg|
Trim artichoke stems.
Cut off top third of the artichokes.
Remove the tough outer leaves. Halve a lemon and rub lemon over cut surfaces of artichokes to prevent browning.
Place artichokes and lemon halves in a pot with enough lightly salted water to cover. Bring to boil, then cover pot and cook over medium heat until artichokes are tender, about 35 minutes. Remove artichokes from pot and let cool, stem side up.
Rinse bell pepper, wipe dry and cut into quarters. Remove the seeds and place skin side up on a baking sheet. Brush with a little oil and roast under preheated broiler until the skin is blackened and blistered, watching carefully. Remove from broiler, cover pepper quarters with a damp kitchen towel and let stand for 10 minutes.
Cut ciabatta into thin slices. Brush with 1-2 tablespoons of oil and toast until golden brown under the broiler.
Rinse basil, shake dry, pluck leaves and coarsely chop. Peel skin from roasted pepper quarters and cut the flesh into strips. Peel onion and cut into thin strips.
Drain the sun-dried tomatoes, then cut into thin strips. Rinse the greens and spin dry.
Mix bell pepper, basil, onion, tomatoes and greens in a bowl and sprinkle with balsamic vinegar, salt and pepper. Drizzle with remaining olive oil and toss to combine.
Spread open the inner artichoke leaves and remove the small ones in the very center. Then remove the choke with a spoon.
Break bread slices into bite-size pieces and mix into the salad. Fill the center of the artichoke with the salad and serve immediately. At the table, first eat the salad, then eat the artichoke leaves individually by scraping the soft artichoke meat with your teeth. Finally, enjoy the artichoke heart at the bottom.