What’s a healthy recipe using artichokes?

Artichokes are higher in fiber than any other vegetable. This recipe walks you through preparing this unusual vegetable, which is paired here with another healthy superstar from the garden -- green beans.

Lemon Garlic Artichokes and Green Beans


1 lb fresh baby artichokes, trimmed and washed
1 lb fresh green beans, trimmed and washed
3 medium garlic cloves, minced
3 tbsp walnut oil
1/2 cup chopped red bell peppers
2 tbsp fresh lemon juice
2 tbsp finely chopped walnuts
1 pinch black pepper
1/4 cup fresh chopped red onion

  • Fill large pot with water and bring to boil. Gently drop artichokes in boiling water and cook 10 minutes.
  • Add green beans and cook for another 3 to 4 minutes. Drain.
  • In large skillet, heat walnut oil over medium. Sauté onion and garlic for about 1 minute. Add bell peppers and cook until heated through.
  • Add artichokes and green beans to skillet. Toss with lemon, pepper, and walnuts. Serve.
Additional Information
To prepare baby artichokes, cut off top third of the leaves and bottom 1/4" of stems. Peel and snap off tough outer leaves. Remove tough outer layer of skin on the stems with vegetable peeler. With paring knife, cut off any remaining dark green, tough bits. Rub artichokes with lemon if not cooking immediately.

Makes 8 servings

Amount Per Serving

Calories 103.7
Total Carbs 10.3 g
Dietary Fiber 4.5 g
Sugars 2.2 g
Total Fat 6.6 g
Saturated Fat 0.6 g
Unsaturated Fat 6 g
Potassium 87 mg
Protein 3 g
Sodium 73.4 mg
Quick Steamed Artichokes with Lemon Dip

Makes: 2-4 servings
Prep time: 10 minutes
Cook time: 10 minutes

  • 2 DOLE® Artichokes
  • 1 tablespoon water
  • 1/2 cup light mayonnaise
  • 1 teaspoon grated lemon peel
  • 2 tablespoons lemon juice
  • 1 teaspoon Dijon-style mustard
  • 2 to 3 dashes hot sauce
  • Cut off stems and remove a few bottom leaves of artichokes. Slice off top third and discard. Trim leaf tips, if desired.
  • Place artichokes, stem-side up, in large microwave-safe bowl; add water. Cover bowl with plastic wrap, venting one edge for steam to escape. Microwave on HIGH 8 to 10 minutes or until just tender and outer leaves pull out easily. Let stand, covered, until cool enough to handle.
  • Cut artichokes in quarters; discard inner prickly purple leaves and choke.
  • Whisk together mayonnaise, lemon peel and juice, mustard and hot sauce. Serve as a dip with artichokes.

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Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.