Recipes · Italian · Side Dishes
Carciofi alla Romana
One serving has 349 kcal and 6 g protein, and at least a fifth of a woman's daily need of vitamin K (100%), copper (43%), vitamin C (37%), magnesium (32%), manganese (31%) and vitamin E (31%). Ready in 50 minutes.
- Preparation: 20 min
- Cooking: 30 min
- Makes: 1 serving (284 g)
- Difficulty: Medium
- Diets: Vegan, Gluten-free, Dairy-free, Low carb
Ingredients
- 150 g Artichokes, raw
- 5 g Garlic, raw
- 5 g Mint, fresh
- 3 g Parsley, fresh
- 30 g Olive oil
- 80 g Water
- 10 g Lemon juice
- 1 g Salt
- 0.2 g Black pepper
Method
- Trim the artichoke as you would for frying, removing the tough outer leaves and the inner choke; rub with the lemon juice.
- Mix the chopped garlic, mint and parsley, and stuff between the leaves and into the center cavity.
- Place the artichoke stem-up in a snug-fitting pot, drizzle with the olive oil, season with salt and pepper, and pour in the water.
- Cover and simmer gently for 25-30 minutes until tender all the way through when pierced with a knife.
- Serve warm or at room temperature, drizzled with the cooking liquid.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 349 kcal | 16% |
| Carbohydrates | 18.9 g | |
| Water | 226 mL | |
| Fiber | 8.7 g | 29% |
| Protein | 5.5 g | 12% |
| Tryptophan | 0.01 g | |
| Threonine | 0.02 g | |
| Isoleucine | 0.02 g | |
| Leucine | 0.04 g | |
| Lysine | 0.03 g | |
| Methionine | 0.01 g | |
| Cystine | 0.01 g | |
| Phenylalanine | 0.02 g | |
| Tyrosine | 0.01 g | |
| Valine | 0.03 g | |
| Histidine | 0.01 g | |
| Fat | 30.3 g | |
| Monounsaturated | 21.9 g | |
| Polyunsaturated | 3.3 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 3 g | |
| Saturated | 4.2 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 0 mg | |
| Calcium | 93.6 mg | 9% |
| Copper | 0.39 mg | 43% |
| Iron | 3 mg | 17% |
| Magnesium | 97.7 mg | 32% |
| Manganese | 0.56 mg | 31% |
| Phosphorus | 149 mg | 21% |
| Potassium | 628 mg | 13% |
| Selenium | 1 µg | 2% |
| Sodium | 537 mg | |
| Zinc | 0.9 mg | 11% |
| Thiamin (vitamin B1) | 0.13 mg | 12% |
| Riboflavin (vitamin B2) | 0.12 mg | 11% |
| Niacin (vitamin B3) | 1.7 mg | 12% |
| Pantothenic acid (vitamin B5) | 0.58 mg | 12% |
| Pyridoxine (vitamin B6) | 0.25 mg | 19% |
| Folate (vitamin B9) | 114 µg | 28% |
| Cobalamin (vitamin B12) | 0 µg | 0% |
| Choline | 53.8 mg | 13% |
| Vitamin A | 24.3 µg | 3% |
| Vitamin C | 27.6 mg | 37% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 4.6 mg | 31% |
| Vitamin K | 89.9 µg | 100% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
0.5 kg CO2e a serving: lower than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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