One bowl artichoke and chickpea smash
Easy one bowl artichoke chickpea smash. As good for you as it is delicious!
Would you believe I’ve never tried artichoke before? At least not a fresh one.
I must admit they always intimidated me.
I’d see them in stores and just think to myself, “what am I supposed to do with this grenade-looking thing?” and then move on.
But I love to try new things and challenge myself, so this week I decided to end my 36 year artichoke drought. I bought a few from the farmers market, talked extensively with vendors about picking, storing and preparing them, and got down and dirty in the kitchen testing all my different ideas.
As is usually the case with me when I try new things, there were lots of BUSTS. Frustrating for sure, but here to remind you: that is part of the fun with cooking.
While there were a lot of misses, the artichoke and chickpea smash I’m sharing here today was a total hit. I mean, even my toddler loved it, and let me tell you, that kid humbles me in the kitchen. BIG TIME.
Made with very simple and pure ingredients, and (mostly) in a single bowl. Easy, healthy, delicious - just how I like it.
Keep scrolling for all the juicy details.
Health Perks
This is a high fiber, high protein meal or snack. Not only will it keep you full and satiated, but it will help promote good digestion and elimination, which, if you ask me, is the foundation of good health.
It’s made using almost only whole foods. The only exception is a tablespoon of plant-based mayonnaise (for the entire dish), which helps give it a creamier but not-quite-creamy consistency. When using mayonnaise, I always use this. But if you want a totally whole food version - I got you. Sub avocado for mayonnaise. Won’t be as pretty to look at, but it gets the job done.
Artichokes (like most veg) is filled with important nutrients like vitamin A, vitamin C and iron, as well as potassium and iron. They also contain more protein than most vegetables per serving (who knew!?). Also, very fibrous. Just half a cup contains about 7 grams. What does that mean? Including more artichokes in your diet day-to-day will help keep you full, satiated and keep “things moving” along the digestive tract for healthy elimination. Another thing to love - they’re a great source of natural inulin, which is a unique kind of fiber believed to help prevent gastrointestinal issues like constipation, enhance the absorption of minerals and strengthen your immune system.
Other Thoughts, Tips and Suggestions
You can easily used canned artichoke hearts for this if you can’t get your hands on fresh ones (or don’t want to be bothered to cook them). It’s a myth that canned foods can’t be healthy. If you’re going canned, look for artichokes in water to minimize processed oil and BPA free packaging.
Avocado is a great sub for mayonnaise if you want you want to use just whole foods (or don’t have plant based mayo on hand). When I’m craving to clean things up or go ultra pure with my foods for a week, I often skip the mayo in dishes and go for avocado instead.
White beans would work well in lieu of chickpeas, if you prefer them or don’t have chickpeas on hand.
Add color. For a fun color and even more health benefits, try adding a 1/2 tsp of ground turmeric.
There are so many ways to enjoy this. My personal favorites? On it’s own by the spoonful, as a dip paired with veggies or grain-free tortilla chips and spread on a wrap with lettuce and other crunchy veg.
Artichoke and Chickpea Smash
Prep Time: 10 minutes | Cook Time: 30 minutes | Yields: 2-4 servings
Ingredients:
1 artichoke heart
(1) 425g can of chickpeas, drained and rinsed
1 tbsp soy-free plant-based mayonnaise
1/2 lemon, juiced
1/4 cup fresh dill
salt and black pepper, to taste
Directions
First, prep your artichoke. For this, I use the boil method (it’s also the easiest). Place a large pot on the stove over a high heat. Add a few cups of water so it is about 1/4 full, then add salt and bring to a boil. While your water heats up, cut and trim the outer leaves of the artichoke, as well as the stem so it can sit upright. Once the water is boiling, add the artichoke and cook for 25-30 minutes. It is completely cooked if the base leaves can be pulled off easily. Allow to cool, then peel the leaves, until you reach the heart. You don’t need the leaves for this recipe but save them to snack on as you like. Once you reach the heart, roughly chop and set aside.
Next, smash your chickpeas. In a medium size mixing bowl, add your chickpeas and begin to mash using a fork. You want a chunky consistency. Then, add the remaining ingredients (lemon juice, mayo, dill, artichoke, salt and pepper) and mix well until you reach your desired consistency.
Time to serve and enjoy. Make it to east as a dip with fresh vegetables or chips, on a wrap or sandwich with extra vegetables, etc.
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