Garlic and parsley artichokes (Carciofi trifolati)
Italian traditional recipe
Artichokes cooked in oil with garlic and parsley (trifolati in Italian) is a quick and easy-to-do side dish but at the same time, very tasty and, not less important, low-calorie recipe. In addition, artichokes cooked in oil with garlic and parsley is a recipe suitable for vegetarian and vegan people.
You'll need very few ingredients to make this artichoke recipe: 4 large or 6 medium artichokes, preferably fresh flat-leaf parsley, 1 garlic clove, half a lemon to squeeze into the water where you'll soak artichokes once cleaned, vegetable broth needed for cooking and good-quality olive oil.
time: 40 minutes
calories: 77 (kCal)
Ingredients / Serves 2
- 800g (1 3/4 pound) artichokes
- Half a lemon
- Bunch fresh flat-leaf parsley, finely chopped
- 250ml (8 1/2 fluid ounces - 1C) vegetable stock
- 1 garlic clove
- 2 teaspoons extra virgin olive oil
- Pepper, if liked
- preparation: 20 minutes
cooking: 20 minutes
total time: 40 minutes
- How many calories in a serving?
4 % -
Protein: 4 (g) 8 % GDA
Total fat: 5.3 (g) 8 % GDA
Total carbohydrate: 3.4 (g) 2 % GDA
Sugars: 2.6 (g) 3 % GDA
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Recipe for garlic and parsley artichokes
Preparation and cooking
- - Prepare artichokes.
Clean artichokes and cut into segments to have eight pieces from each.
Immediately plunge your segments into the water where you've squeezed half lemon.
Please, leave a piece of stem attached as you can see in the picture.
- - Prepare other ingredients.
Peel garlic clove.
Clean, wash and chop parsley. Eventually set aside some whole leaves if you want to garnish your dish.
- - The last step: cooking.
Let garlic brown in olive oil over on very gentle heat for few minutes, stirring frequently.
Meanwhile, drain artichokes very well.
Turn off the stove.
Remove garlic and add artichokes.
Turn on the stove again and cook artichokes on a high flame for a few minutes to dry.
Remember to stir often.
Now add a couple of ladles hot broth and parsley.
Season with salt and pepper, if liked.
Stir and continue cooking until all cooking juice is well reduced (estimated time: 15 minutes).
Add more hot broth if necessary.
But keep in mind cooking times depend a lot on your personal taste and artichoke size.
Just before serving
- - Your artichoke dish is ready to serve.
If you want, you can sprinkle your dish with very finely chopped parsley just before serving.
- - This artichoke recipe I've just described is made with vegetable broth and not with wine. Matching wine with artichokes often gives bad results.
- - We prefer artichokes with thorny leaves to make this recipe.
- - If you don't like garlic don't worry! Brown a little young onion instead of garlic.
- - This artichoke side dish may accompany meat (with no tomato sauce according to me), fish (baked or boiled or steamed), eggs and cheeses
- - Artichokes cooked in oil with garlic and parsley is a complete and interesting dish as you can see reading its nutrition facts. First of all it is a very low calorie dish. Then it isn't rich in fat and sugars and so is ideal for everybody.
But you must be very careful on the amount of fat in cooking. A tablespoon of olive oil is more than enough as long as you use a good non-stick pan. Don't increase the amount of olive oil. There are 90 kcal and 10 g additional fat in every tablespoon. In this case I mean a tablespoon as the spoon with which you eat your soup.
- - Please, keep in mind artichokes are rich in water and fiber too.
- - Artichokes have a lot of cynarin too. It is located especially in the pulp of their leaves but also in dried leaves and stems. Cynarin increases bile production, makes easy the digestion, helps all liver functions, lowers HDL/LDL ratio. This reduces cholesterol levels which diminishes the risk for arteriosclerosis and coronary heart disease.
What's the right wine “Garlic and parsley artichokes”?
Please, don't match wine with artichokes.