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Fiber-rich vegetable dish, lightly cooked with olive oil
In season: Spring · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 serving (medium) of Artichoke with mixed vegetables (180 g) has 130 calories. That works out to 72 calories per 100 g. It contains 16 g of carbs, 3.8 g of protein, 6.1 g of fat and 7.4 g of fiber. Its 43.2 µg of Vitamin K covers 36% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Selected: 1 serving (medium) · 180 g
130
KCAL / 180G
Carbs
16g
· 6% DV
Protein
3.8g
· 8% DV
Fat
6.1g
· 8% DV
Fiber
7.4g
· 26% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 48% · Protein 11% · Fat 41%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 130 kcal | |
| Total fat | 6.1 g | 8% |
| Saturated fat | 0.86 g | 4% |
| Trans fat | 0 g | |
| Sodium | 324 mg | 14% |
| Total carbohydrate | 16 g | 6% |
| Fiber | 7.4 g | 26% |
| Protein | 3.8 g | 8% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 130 kcal |
| ½ serving (half) | 90 g | 65 kcal |
| 100 g | 100 g | 72 kcal |
| 1 piece (small) | 120 g | 86 kcal |
| 1 cup (chopped) | 140 g | 101 kcal |
| 1 cup (diced) | 160 g | 115 kcal |
| 1 piece (medium) | 180 g | 130 kcal |
| 1 piece (large) | 250 g | 180 kcal |
| 1 serving (large) | 260 g | 187 kcal |
Calculated from 72 calories per 100 g.
Artichoke with mixed vegetables is made by gently cooking artichoke bottoms with vegetables such as peas, carrots, and potatoes, olive oil, and a little water. Cover the pan and cook until the artichokes are tender but still hold their shape.
Peas, carrots, and potatoes are common additions to Artichoke with mixed vegetables. Some versions include onions as well. Cut the vegetables into similar-sized pieces so they cook evenly alongside the artichoke.
Keep peeled artichokes for Artichoke with mixed vegetables in water with lemon juice until you are ready to cook them. Their cut surfaces darken when exposed to air, and the acidic water slows that discoloration.
Artichoke with mixed vegetables is commonly served cool or at room temperature, especially as a Turkish-style olive-oil dish. Letting it rest after cooking allows the flavors to settle; spoon some of its cooking oil over the top before serving.
Yes, frozen artichokes work for Artichoke with mixed vegetables. Thaw them and drain excess water first, then check them early while cooking, since they may soften faster than fresh artichoke bottoms.
Serve Artichoke with mixed vegetables with a crisp salad, plain yogurt, or bread to make a simple meal. It also pairs well with rice or bulgur when you want a more filling plate.
For Artichoke with mixed vegetables, remove the tough outer leaves, trim the stem, and pare away the hard edges around each artichoke bottom. Scoop out any fuzzy choke, then place the prepared pieces in lemon water.
Artichoke with mixed vegetables keeps for a few days in the refrigerator when cooled and stored in a covered container. Refrigerate it promptly, and take out only the portion you plan to serve.
Yes, Artichoke with mixed vegetables can be made a day ahead. Chilling it after cooking gives the olive oil and vegetables time to meld with the artichokes; serve it cold or let it come to room temperature.
Artichoke with mixed vegetables is ready when a knife slips easily into an artichoke bottom and the vegetables are tender. Check before the artichokes become soft enough to fall apart.
Vitamins
Vitamin K
43.2µg · 36% DV
Folate
93.6µg · 23% DV
Vitamin C
15.12mg · 17% DV
Vitamin E
1.98mg · 13% DV
Minerals
Copper
0.2mg · 22% DV
Potassium ⭐
515mg · 15% DV
Manganese
0.34mg · 15% DV
Sodium
324mg · 14% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 130 calories in 1 serving (medium) (180 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
Artichoke with mixed vegetables is a Mediterranean-style dish of artichoke gently cooked with assorted vegetables and olive oil. The vegetable mix varies by recipe, while the artichoke brings a tender texture and mild, slightly earthy flavour. In Turkey, where this style of olive-oil cooking is familiar, it is often served cool or at room temperature as a light main or part of a meze spread.
A squeeze of lemon and crusty bread make easy accompaniments. It is a fibre-rich vegetable dish, with 4.1 g of fibre per 100 g, and suits a plant-based meal. For a lighter version, keep the olive oil measured and serve it with fresh greens.
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
No known major allergens
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
SATURATED
0.86g
MONOUNSATURATED
3.78g
POLYUNSATURATED
0.9g
Omega 6:3 ratio 5.4:1
Above the ideal 4:1 (5.4:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.