Tender, savory, and wonderfully unique, artichokes bring delicious flavor and texture to plant-forward cooking—and let’s face it, they’re just fun to eat! Pulling off each leaf and enjoying its tender, fleshy base is part of the pleasure, with the prized heart waiting underneath. Their mild, earthy flavor shines in everything from creamy dips and pasta dishes to salads, pizzas, and grain bowls. Whether steamed, roasted, or grilled, artichokes have a way of making even a simple meal feel a little special.
The Health Benefits of Artichokes
One medium raw artichoke provides approximately 60 calories, 7 grams of fiber, and 4 grams of protein, based on its edible portion. Exact amounts vary with size and preparation. That generous helping of fiber supports regular bowel movements and helps make meals more satisfying. Artichokes also provide magnesium, potassium, and folate, which support normal muscle and nerve function, healthy blood pressure, and cell growth. You may have heard that artichokes improve liver health, lower cholesterol, or relieve digestive discomfort. Much of that research involves concentrated artichoke leaf extracts rather than the vegetable on your plate, and the evidence does not establish those benefits from eating artichokes. Enjoy them for their fiber, nutrients, and wonderful flavor, without expecting them to treat a health condition.
Buying The Perfect Artichoke
Look for artichokes that feel firm and heavy for their size, with closely packed leaves. Give one a gentle squeeze; a little squeak as the leaves rub together is a helpful sign of freshness. Avoid artichokes that look shriveled or have dry, widely spreading leaves.
How To Store Artichokes
Store fresh, unwashed artichokes in a plastic bag in the refrigerator for up to 5 days. For the best flavor and texture, enjoy them sooner rather than later.
How To Prepare Artichokes
Rinse artichokes under cool running water, gently opening the leaves to wash away any dirt. Trim the dry end of the stem, remove any small, tough leaves near the base, and cut about an inch off the top. Use kitchen scissors to snip any remaining thorny leaf tips. Rub the cut surfaces with lemon, or place trimmed artichokes in a bowl of cold lemon water while you finish preparing the rest.
Steaming is a simple way to bring out their delicate flavor. Add water to a pot until it sits just below the steamer basket, then bring it to a boil. Place the artichokes in the basket, cover, and reduce the heat to maintain a steady simmer. Steam for approximately 30–60 minutes, depending on their size. They’re ready when a leaf pulls away easily, and the base is tender when pierced with a paring knife. Check the water occasionally and add more as needed.
To enjoy, pull off the leaves one at a time and use your teeth to scrape the tender flesh from the base of each leaf, discarding the tough remainder. When you reach the center, remove the thin inner leaves and scoop out the fuzzy choke with a spoon. What’s left is the tender heart—delicious with a squeeze of lemon or your favorite dipping sauce!
Interesting Fact About Artichokes
Before becoming a Hollywood icon, Marilyn Monroe was crowned honorary Artichoke Queen in 1948, celebrating the artichoke-growing community of Castroville, California, known as the “Artichoke Center of the World.” (artichokefestival.org)
Looking for more plant-based basics? Visit our Nutrition Guide.