Carciofi alla Romana (Roman Braised Artichokes with Mint and Garlic)
Inspired by techniques from Serious Eats.
Artichokes trimmed to their tender leaves, filled with a garlicky mint and parsley mix, then braised stem up in olive oil, water and lemon until a knife slides through the base. Served with the pan juices.
Based on the listed ingredients, none of the 14 major EU allergens. Always check product labels.
Method
- 1
Mix the herbs. Combine the parsley, mint, oregano, garlic, half the salt and the pepper in the small bowl.
- 2
Trim the artichokes. Squeeze the lemon into the cold water and drop in the halves. Pull off the dark outer leaves of each artichoke, peel the stem leaving 7-8 cm, cut off the top third and scoop out any choke. Hold them in the lemon water until all are done.
- 3
Fill. Drain the artichokes and shake them dry. Open the leaves gently and press the herb mix into the centre and between the leaves.
- 4
Braise. Stand the artichokes stem up in the pan. Pour over the oil, water and lemon juice and sprinkle with the remaining salt. Cover tightly and simmer over low heat for 20-30 min, until a knife meets no resistance in the base. Serve warm or at room temperature with the juices and a little more oil.
Storage
Refrigerate in their juices up to 3 days. Serve at room temperature or reheat gently. Cool leftovers in a shallow container and refrigerate within 2 hours (within 1 hour on a day above 32°C).
EU nutrition claims
- Low sugars: 0.6 g sugars per 100 g (limit ≤ 5 g)
- High fibre: 3.2 g fibre per 100 kcal (needs ≥ 3 g)
Per 100 g of the finished dish, worked out from the nutrition per serving and the lowest likely cooked weight (about 216 g a serving), so the true values are, if anything, lower. Thresholds from the Annex to EU Regulation (EC) No 1924/2006. How we decide
Free sugars
0.1 g per serving
0.2 % of the 50 g daily maximum · 0.4 % of the ideal 25 g
Free sugars under 50 g a day, ideally about 25 g, based on WHO free-sugar guidance (not endorsed by WHO). The share shown is the share of one serving. WHO
Equipment
- large bowl
- small sharp knife
- teaspoon
- small bowl
- saucepan just wide enough to hold the artichokes upright, with lid
Nutrition per serving (estimated values)
| Per serving | Amount |
|---|---|
| Energy | 220 kcal |
| Protein | 4.3 g |
| Carbohydrate | 14.7 g |
| of which sugars | 1.4 g |
| of which free sugars | 0.1 g |
| Fat | 17.8 g |
| of which saturates | 2.5 g |
| Fibre | 7.1 g |
| Salt | 1.02 g |
Protein per 100 kcal
2 g High Protein needs ≥ 5 g (20% of energy)
Calculated from USDA FoodData Central ingredient values
