Tender, savory, and wonderfully unique, artichokes add rich flavor and texture to plant-based cooking—and let’s face it, they’re just fun to eat! Peeling back each leaf and finding the fleshy tip—but the real versatility is at the heart, literally. Artichokes can be roasted, grilled, blended into dips, tossed into pasta dishes, or added to salads, pizzas, and grain bowls. With their earthiness, artichokes add a comforting, flavorful touch to a wide variety of plant-based meals.
The Health Benefits of Artichokes
One medium artichoke contains approximately 60 calories, more than 6 grams of fiber, and about 4 grams of protein. The higher appeal of an artichoke lies in its ability to promote liver health and soothe digestive issues, such as nausea and bloating. To this, you owe thanks to the powerful antioxidant silymarin. Silymarin enhances liver function by stimulating cell regeneration and scavenging for free radicals.
Artichokes also contain cynarin, which, according to some studies, may help lower cholesterol. Artichokes are a good source of magnesium, potassium, and folate—all nutrients that help improve muscle function and heart health.
Buying The Perfect Artichoke
Look for heavy, firm, medium-sized artichokes. Gently squeeze the artichoke and listen for a squeak; a squeak indicates it is fresh.
How To Store Artichokes
Store in a plastic bag in the refrigerator for up to 5 days.
How To Prepare Artichokes
To help keep artichokes from discoloring, place them in water with the juice of 1 lemon and refrigerate until you’re ready to use them. Steaming artichokes is one of the healthiest ways to prepare them. To do so, squeeze the lemon juice into the water and add one tablespoon of salt; then bring to a boil. Place the artichokes in a steamer basket, stem-side up. Cover the pot with a lid and steam until the heart of the artichoke is tender when pierced with the tip of a paring knife and the inner leaves pull off easily, 25-35 minutes. Add more water to the pot if necessary.
Interesting Fact About Artichokes
Marilyn Monroe, known at the time only as Norma Jeane Dougherty/Baker, was the first to be crowned honorary California Artichoke Queen in Castroville, California, the “Artichoke Center of the World”.
Looking for more plant-based basics? Visit our Nutrition Guide.