EatSmarter exclusive recipe

Stuffed Artichokes

with Tomatoes and Crusty Bread
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Average: 4 (2 votes)
(2 votes)
Stuffed Artichokes

Stuffed Artichokes - This spicy dish is a treat for vegetarians and omnivores

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Health Score:
9,3 / 10
Difficulty:
moderate
Difficulty
Preparation:
1 hr 10 min.
Preparation
Calories:
390
calories
Calories

Healthy, because

Even smarter

Nutritional values

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.

1 serving contains
(Percentage of daily recommendation)
Calorie390 kcal(19 %)
Protein12 g(12 %)
Fat21 g(18 %)
Carbohydrates33 g(22 %)
Sugar added0 g(0 %)
Roughage13.5 g(45 %)
Vitamin A0.6 mg(75 %)
Vitamin D0 μg(0 %)
Vitamin E9.9 mg(83 %)
Vitamin B₁0.4 mg(40 %)
Vitamin B₂0.2 mg(18 %)
Niacin6.6 mg(55 %)
Vitamin B₆0.7 mg(50 %)
Folate168 μg(56 %)
Pantothenic acid1.9 mg(32 %)
Biotin24 μg(53 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C144 mg(152 %)
Potassium1,650 mg(41 %)
Calcium199 mg(20 %)
Magnesium140 mg(47 %)
Iron6.4 mg(43 %)
Iodine23 μg(12 %)
Zinc1.9 mg(24 %)
Saturated fatty acids3.3 g
Uric acid184 mg
Cholesterol0 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
2
Ingredients
2 very large Artichoke (each about 450 grams)
1 lemon
salt
1 red Bell pepper
4 tablespoons olive oil
3 ounces Ciabatta (preferably whole-grain)
2 sprigs Basil
1 small red onion
3 ounces sun-dried tomatoes
1 handful Baby greens
2 tablespoons balsamic vinegar
peppers
How healthy are the main ingredients?
olive oilBasilArtichokelemonsaltonion
Preparation

Kitchen utensils

1 Pot, 1 Baking sheet, 1 Bowl, 1 Plate, 1 Cutting board, 1 Large knife, 1 Serrated knife, 1 Tablespoon, 1 Sieve, 1 Brush, 1 Salad spinner

Preparation steps

1.
Stuffed Artichokes preparation step 1

Trim artichoke stems.

2.
Stuffed Artichokes preparation step 2

Cut off top third of the artichokes.

3.
Stuffed Artichokes preparation step 3

Remove the tough outer leaves. Halve a lemon and rub lemon over cut surfaces of artichokes to prevent browning. 

4.
Stuffed Artichokes preparation step 4

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.

5.
Stuffed Artichokes preparation step 5

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.

6.
Stuffed Artichokes preparation step 6

Cut ciabatta into thin slices. Brush with 1-2 tablespoons of oil and toast until golden brown under the broiler.

7.
Stuffed Artichokes preparation step 7

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.

8.
Stuffed Artichokes preparation step 8

Drain the sun-dried tomatoes, then cut into thin strips. Rinse the greens and spin dry.

9.
Stuffed Artichokes preparation step 9

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.

10.
Stuffed Artichokes preparation step 10

Spread open the inner artichoke leaves and remove the small ones in the very center. Then remove the choke with a spoon.

11.
Stuffed Artichokes preparation step 11

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.