Spring is the perfect time to shake up your vegetable routine with fresh, seasonal produce like artichokes. Known for their flavor that’s similar to asparagus with a subtle nutty twist, artichokes are a versatile and healthy addition to your spring recipes. Available fresh during the spring season, these nutrient-rich veggies are easier to prepare and cook than you might think.
Whether you’re making salads, pasta or side dishes, artichokes bring a delicious, seasonal touch to your meals. Looking for ways to cook with artichokes this spring? Start exploring easy and tasty artichoke recipes today!
Nutrition Highlights and Health Benefits of Artichokes
Artichokes are packed with nutrients, low in calories and loaded with fiber. A whole artichoke has just 76 calories and no fat or cholesterol. It comes with 5 grams of protein and it supplies you with 21 percent of your daily allowance for vitamin C, 23 percent of the magnesium you need each day, and 12 percent of the RDA for iron.
Among the common vegetables, artichokes have the second highest antioxidant content, according to a report in the Journal of Agriculture and Food Chemistry. Antioxidants protect you from many forms of cancer, heart disease and other serious ailments.
Artichokes also contain a powerful plant-based nutrient called silymarin. For centuries, healers have known that artichokes protect your liver and extracts of silymarin are still used today in the treatment of symptoms from fatty liver disease, cirrhosis and other liver problems
Healthy Artichoke Recipes
As nutritious as artichokes are, the best reason to eat them is their slightly sweet and nutty taste and tender texture. They blend well with other spring vegetables like spinach and asparagus, and they add flavor, color and nutrients to dips, pasta and salads.
There are plenty of delicious and healthy ways you can enjoy artichokes and share them with your family and friends. Here are 10 of our favorite healthy artichoke recipes.
1. Spinach and Artichoke Orzo Pasta
This savory dish comes together in minutes yet keeps you full for hours after eating. It’s made with whole wheat orzo and features two fresh spring vegetables: spinach and artichokes. A sauce made from cream cheese and parmesan adds flavor and smooth texture.
For a more complete meal and a boost of protein, add grilled chicken, shrimp or tofu. Either way, you can serve this dish warm or chilled.
Get the Spinach and Artichoke Orzo Pasta recipe.
2. Artichoke Basil Hummus
Instead of ordinary hummus, make this easy-to-prepare alternative. Just add chickpeas, lemon juice, garlic, tahini, cumin and oil to a food processor and whip until smooth. Stir in artichokes and chopped basil for fresh flavor and bright color.
Dip with raw vegetables or whole wheat pitas or spread your creamy homemade hummus on wraps and sandwiches. Store the extra in your refrigerator for up to three days.
Get the Artichoke Basil Hummus recipe.
3. Artichoke and Spinach Chicken Pasta
The Nutrisystem Artichoke and Spinach Stuffed Chicken Breast is the foundation of this satisfying dinner. It’s served on a bed of whole wheat pasta tossed with spinach, artichokes and cream cheese for a smooth, flavorful sauce. The best part is that you can have your elegant meal hot and ready to eat just minutes after you come home from a busy day.
Get the Artichoke and Spinach Chicken Pasta recipe.
4. Spinach Artichoke Fondue
Cheese lovers and hungry party guests will love this rich and creamy dip made with gruyere and Swiss cheeses. They’re melted and blended with fresh spinach and artichokes. Try dipping with chunks of whole wheat baguettes, sliced pumpernickel bagels, roasted potato wedges or fresh vegetables.
Get the Spinach Artichoke Fondue recipe.
5. Slow Cooker Artichoke Chicken with Potatoes and Sun-Dried Tomatoes
With this recipe, you can have a complete tasty dinner ready to eat no matter where your busy day takes you. Simple put high-protein chicken breast into the slow cooker with artichokes, sun-dried tomatoes and potatoes. Season with fresh herbs and set to cook for four or eight hours, depending on your schedule. When it’s done, the chicken is infused with flavor and the vegetables are tender.
Get the Slow Cooker Artichoke Chicken recipe.
6. Roasted Artichokes
Looking for one of the most classic artichoke recipes? Roasting brings out the deepest flavors in artichokes. Here’s how to do it the simple, healthy way: Just trim the artichokes, squeeze lemon juice on them and spray lightly with olive oil. Stuff peeled garlic cloves in the center of the artichoke. Slow cook in the oven until the artichokes are tender and fragrant. Serve as a side or over whole wheat pasta for a heartier dish.
Get the Roasted Artichokes recipe.
7. Mediterranean Panzanella Salad
Panzanella is a popular dish in countries around the Mediterranean, where it was created to repurpose stale bread into a filling meal. You can make this satisfying salad even if you don’t have old bread.
Our healthy version features the traditional ingredients of artichoke hearts, red onions, cherry tomatoes, cucumbers and olives combined with whole wheat pita bread. We like to add shredded chicken breast and feta cheese to bump up the protein content of the dish.
The salad is finished with a dressing of red wine vinegar, olive oil, lemon juice and seasonings like garlic, oregano and thyme. This is an easy meal to take with you for lunch on the go or serve it as a light dinner on a warm day.
Get the Mediterranean Panzanella Salad recipe.
8. Baked Hot Spinach and Artichoke Dip
Here’s one of the most infamous artichoke recipes made healthy! A classic party favorite, we’ve given spinach and artichoke dip a healthy makeover that only you will notice.
Frozen spinach and chopped artichokes are seasoned with onions, garlic and pepper, then folded into nonfat Greek yogurt, reduced fat cream cheese and shredded part-skim mozzarella cheese. The dish goes into the oven to melt and comes out fragrant and delightfully gooey.
Serve this decadent dip with crisp raw vegetables, pita bread, tortilla chips or whole grain crackers.
Get the Baked Hot Spinach and Artichoke Dip recipe.
9. Zucchini Noodles with Roasted Vegetables and Pesto
Zucchini noodles are made by putting the green summer squash through a spiralizer, which cuts them into long thin strands that look like spaghetti. Zoodles, as they’re sometimes called, are sold in many supermarkets or you can make your own. They have the same texture as pasta and their mild flavor pairs well with all your favorite toppings, but they’re low in calories and high in nutrients.
We love zoodles with an easy homemade pesto sauce and lots of roasted vegetables, including artichoke hearts, red bell peppers and cherry tomatoes. Toss and serve as is or add grilled chicken breast or shrimp for more protein.
Get the Zucchini Noodles with Roasted Vegetables and Pesto recipe.
10. Veggie Paella
The classic Spanish dish called paella (pronounced pie-eh-yah) is a savory stew that’s loaded with flavor. We make it vegetarian style with artichokes, asparagus, red peppers, peas and tomatoes, and add high-fiber brown rice to make this meal truly filling. It all cooks in a rich broth seasoned with garlic, olive oil and lemon. Whether your family likes to eat meat or not, this dish will satisfy the heartiest appetites.
Get the Veggie Paella recipe.
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