If you’re craving a tasty vegetable dish that fits right into your DASH diet plan, you’ll love this spin on artichokes alla romana. It’s a Roman-inspired recipe where artichokes are gently simmered with herbs, olive oil, and lemon juice, creating a light, savory flavor without piling on the salt. Whether you’re aiming for lower blood pressure or just want a heart-healthy dinner, this dish helps you hit your health goals while still feeling indulgent.
Think of it like getting a taste of Rome in your own kitchen. The key is to choose fresh artichokes and let the simple ingredients shine. Ready to start cooking?
Ingredients
- 4 fresh artichokes, trimmed and cleaned
- 2 tablespoons extra-virgin olive oil
- 2 garlic cloves, minced
- 1 cup low-sodium vegetable broth (or water)
- 2 tablespoons fresh parsley, chopped
- 1 tablespoon fresh mint, chopped (optional but adds extra flavor)
- Juice of 1 lemon
- Pinch of black pepper
Directions
- Begin by trimming each artichoke. Remove the outer leaves until you reach the softer, pale-green layers. Slice off the top inch, then peel and trim the stem.
- Quickly rub each trimmed artichoke with a cut lemon to prevent browning.
- In a deep skillet, warm the olive oil over medium heat. Sauté the garlic for about 30 seconds, stirring often so it doesn’t burn.
- Add the artichokes (stem side up), then pour in the vegetable broth. Sprinkle in the parsley, mint, and a pinch of black pepper.
- Reduce the heat to low and cover the pan. Let the artichokes simmer for 20 to 25 minutes, or until they’re fork-tender.
- Right before serving, drizzle with fresh lemon juice to brighten the flavors.
Nutrition Facts
Per 1 artichoke serving (approximate):
- Calories: 100
- Total Fat: 6 g
- Saturated Fat: 1 g
- Sodium: ~150 mg
- Carbohydrates: 8 g
- Fiber: 4 g
- Protein: 3 g
Final Thoughts
Artichokes are naturally packed with vitamins and minerals, and this recipe is a gentle reminder that healthy eating doesn’t have to be bland. By going lighter on salt and heavier on herbs, you’ll keep flavor levels high while staying on track with your DASH diet. Serve the artichokes alongside grilled fish or chicken, or enjoy them solo as a satisfying, plant-focused entrée.
Frequently Asked Questions (FAQs)
Can I use canned or frozen artichokes?
Fresh is best for this recipe, but in a pinch, canned or frozen artichokes can work. Just be sure to choose low-sodium products and adjust the cooking time since they’re usually pre-cooked.
How do I store leftovers?
Place leftover artichokes in an airtight container, then refrigerate for up to three days. Reheat them gently on the stove with a bit of extra vegetable broth or water so they don’t dry out.
What if I don’t have fresh herbs?
Dried parsley and mint can be used, though the flavor will be a bit milder. Start with about half the amount, then adjust to taste.
Ingredients
4 fresh artichokes, trimmed and cleaned
2 tablespoons extra-virgin olive oil
2 garlic cloves, minced
1 cup low-sodium vegetable broth (or water)
2 tablespoons fresh parsley, chopped
1 tablespoon fresh mint, chopped (optional but adds extra flavor)
Juice of 1 lemon
Pinch black pepper
Directions
- Begin by trimming each artichoke. Remove the outer leaves until you reach the softer, pale-green layers. Slice off the top inch, then peel and trim the stem.
- Quickly rub each trimmed artichoke with a cut lemon to prevent browning.
- In a deep skillet, warm the olive oil over medium heat. Sauté the garlic for about 30 seconds, stirring often so it doesn’t burn.
- Add the artichokes (stem side up), then pour in the vegetable broth. Sprinkle in the parsley, mint, and a pinch of black pepper.
- Reduce the heat to low and cover the pan. Let the artichokes simmer for 20 to 25 minutes, or until they’re fork-tender.
- Right before serving, drizzle with fresh lemon juice to brighten the flavors.
