This recipe is rich in fiber and a good source of beta carotene, folate, magnesium, potassium, B vitamins, and vitamin C. Serve it as a hearty side dish, or pair it with a plant protein source, such as quinoa, tofu, beans, or lentils, to create a satisfying vegetarian main dish.
If you prefer, you can substitute two 9-ounce packages of frozen artichoke hearts for the fresh artichokes. Skip step 1 and reduce the lemon juice to 1 tablespoon (to be used in step 3). The cooking time should be about the same.
- 3 tablespoons fresh lemon juice
- 4 artichokes (about 10 ounces each)
- 2 teaspoons olive oil
- 1 small onion, finely chopped
- 3 cloves garlic, minced
- 1 carrot, finely chopped
- ¼ teaspoon salt
- ½ teaspoon thyme
- 1½ cups frozen baby lima beans
- In a large bowl, combine 4 cups of cold water and 2 tablespoons of the lemon juice. Pull off the tough outer leaves of the artichokes until you get to the paler leaves with pale tips. With a sharp knife, cut off and discard the top 1 inch of the artichokes. Cut off the tough bottoms of the stems, then peel the stems. Halve the artichokes length-wise and remove the fuzzy chokes from the center. Cut each artichoke half in half again. Place the artichoke quarters in the lemon-water.
- In a large nonstick skillet, heat the oil over low heat. Add the onion and garlic, and cook, stirring frequently, until the onion is tender, about 7 minutes. Add the carrot and cook 5 minutes.
- Lift the artichokes from the water and add to the pan along with the salt, thyme, remaining 1 tablespoon lemon juice, and 2 cups of water. Bring to a boil, reduce to a simmer, and cook for 10 minutes.
- Add the lima beans to the skillet and cook until the artichokes are tender enough to pierce with a knife, about 15 minutes.
Makes 4 servings; per serving: 175 calories, 3g total fat (<0.5g saturated), 11g dietary fiber, 33g carbohydrate, 9g protein, 305mg sodium.
From The Wellness Kitchen
