We’re just beginning to see fresh artichokes in the markets again. As one of nature’s most underrated superfoods, amazing artichokes are packed with flavor, fiber, and powerful antioxidants. From gourmet restaurant dishes to home-cooked comfort food, artichokes are a popular vegetable that can be served in a variety of tasty ways, offer a ton of health benefits, and aren’t as difficult to cook as you might think.
What Are Artichokes?
Despite their leafy appearance, artichokes are actually flower buds from the thistle family. If left to bloom, they produce striking purple flowers. When harvested before they blossom, they’re a tasty, fun to eat treat.
Did you know that there are over 100 varieties of artichokes? However, only a few are commonly found in grocery stores:
- Globe Artichokes – The most widely available variety, with large, rounded leaves.
- Baby Artichokes – Smaller and more tender, with an edible center and less fibrous leaves.
- Purple Artichokes – A visually stunning variety with a deep purple hue and slightly nuttier flavor.
- Jerusalem Artichokes (Sunchokes) – Not a true artichoke but a root vegetable with a sweet, nutty taste.
Nutritional Benefits
Artichokes are high in fiber which means they are great for digestion and gut health. They are rich in antioxidants, helping to combat inflammation and oxidative stress. Because they contain cynarin they are great for supporting liver function. Artichokes are heart-healthy because they can help lower cholesterol and regulate blood pressure. And, lastly, they are a great at maintaining stable blood sugar levels. What more could you ask for in a single, fun to eat vegetable?
Plus…
Did you know that artichokes are considered to be a very sustainable vegetable? As a drought-resistant crop they can thrive in many regions.
Artichokes 2 Ways
If they’re funny shape and texture has kept you ordering artichokes out but never cooking them at home, that’s about to change. It’s actually surprisingly simple! Here are 3 options for you to enjoy!
Classic Steamed Artichokes with Garlic Butter
Prep Time: 10 minutes
Cook Time: 35 minutes
Total Time: 45 minutes
Servings: 2
Ingredients
- 2 large globe artichokes
- 1 lemon, halved
- 3 cups water
- 2 cloves garlic, smashed
- 2 tbsp butter
- ½ tsp salt
Instructions
Using a knife, cut off the top inch of each artichoke. Using kitchen scissors, trim the tips of the leaves. Slice the stem, leaving about 1 inch. Remove any of the tough outer leaves until softer leaves are exposed.
Rub all cut surfaces with lemon to prevent browning.
In a pot, add water, garlic, and a squeeze of lemon juice. Insert a steamer basket and place artichokes stem-side up. Cover and steam for 35–40 minutes until the leaves pull off easily.
Melt butter and stir in the remaining lemon juice and a pinch of salt.
Serve whole and dip each leaf into the garlic butter. Enjoy!
Nutritional Information (per serving):
Calories: ~90; Carbs: 10g; Fiber: 5g; Fat: 6g; Protein: 3g;
Roasted Artichokes with Parmesan & Herbs
Prep Time: 10 minutes
Cook Time: 25 minutes
Total Time: 35 minutes
Servings: 2
Ingredients
- 2 baby artichokes, halved
- 2 tbsp olive oil
- 1 clove garlic, minced
- ½ tsp salt
- ½ tsp black pepper
- ¼ cup Parmesan cheese, grated
- 1 tbsp fresh parsley, chopped
Instructions
Preheat oven to 400°F (200°C).
Remove the tough outer leaves and slice in half. Scoop out the fuzzy choke with a spoon and discard. This part is inedible.
Rub the entire artichoke with lemon.
Coat each half with olive oil, garlic, salt, and pepper.
Place cut-side down on a baking sheet. Roast for 20 minutes.
Flip the artichokes to cut side up, sprinkle with Parmesan, and broil for 5 minutes until crispy.
Garnish with fresh parsley and enjoy!
Nutritional Information (per serving):
Calories: ~140; Carbs: 12g; Fiber: 6g; Fat: 8g; Protein: 6g
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