Steamed Artichokes

Makes 4 servings


  • 4 artichokes
  • 4 cups of water
  • 2 tbsp red wine vinegar
  • 1 tbsp extra virgin olive oil
  • 4 garlic cloves
  • 4 bay leaves
  • 1 tsp salt
  • 12 black peppercorns
  • 12 coriander seeds
  • 1/2 tsp fennel seeds

recipe video


  1. Slice the stem off of each artichoke. Hold each artichoke firmly and using a sharp knife cut the top two rows of the leaf tips. Use kitchen shears to trim the ends of the remaining leaves is there are sharp thorns still attached
  2. Place the artichokes, stem side down, in saucepan large enough to fit all 4 artichokes. Add enough water to cover 2/3rds of each artichoke, followed by the rest of the ingredients. Cover and bring to a boil.
  3. Reduce the heat and continue simmering for 20-35 minutes or until tender. Since cooking time depends on size and freshness of the artichoke, to test for donness, pull out a leaf and see is it comes out easily, with no resistance. Alternatively, hold the artichoke with tongs and stick the tip of a knife on the stem which should be pierced easily.
  4. Take the artichokes out of the saucepan and set aside.
  5. You may serve them warm or at room temperature, accompanied by a yellow mustard vinaigrette.

What are the benefits of this dish?

Artichokes are one of my favorite vegetables, and they are for a reason.

They are rich in fiber, magnesium, potassium, and chromium, as well as vitamin C, folate, and other B vitamins. [1]

All of these nutrients are packed in this humble food that contains only 60 calories!

Artichokes are rich in inulin, a type of soluble fiber that has the ability to stabilize blood glucose and lipid metabolic disorders, so it is super beneficial for people dealing with conditions such as diabetes and obesity. Inulin is a prebiotic, which means it has the ability to stimulate the growth of beneficial bacteria, enhance the gut environment and improves bowel function. [2]

However, artichoke’s main benefit comes from its phytonutrient content.

Artichokes are rich in cynarin, which is able to increase and stimulate bile production — crucial for fat digestion, processing, and elimination. [3] Hormones, cholesterol, essential fatty acids , and fat-soluble vitamins are all fats that need to be properly metabolized and eliminated, in a process that depends on bile. The same is true for toxins. [4]

Artichokes are excluded from the Environmental Working Group Shopper’s Guide to Pesticides, which means it’s neither a model pesticide-free choice nor a major offender. But there’s a twist: artichokes constitute a monocrop, and because they grow in a climate that is hospitable to all kinds of problematic pests and critters, artichokes tend to be heavily sprayed with pesticides. I’d say it is best to buy organic, if possible.


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