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Fiber-rich artichoke vegetable stew, typically olive-oil based
In season: Spring
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 serving (medium) of Artichoke stew without onion (180 g) has 130 calories. That works out to 72 calories per 100 g. It contains 16 g of carbs, 3.2 g of protein, 6.8 g of fat and 7 g of fiber. Its 28.8 µg of Vitamin K covers 24% 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
3.2g
· 6% DV
Fat
6.8g
· 9% DV
Fiber
7g
· 25% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 46% · Protein 9% · Fat 45%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 130 kcal | |
| Total fat | 6.8 g | 9% |
| Saturated fat | 0.99 g | 5% |
| Trans fat | 0 g | |
| Sodium | 324 mg | 14% |
| Total carbohydrate | 16 g | 6% |
| Fiber | 7 g | 25% |
| Protein | 3.2 g | 6% |
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 |
| 1 tablespoon (mini) | 20 g | 14 kcal |
| 1 piece (half) | 90 g | 65 kcal |
| 100 g | 100 g | 72 kcal |
| 1 serving (small) | 120 g | 86 kcal |
| 2 piece (whole) | 180 g | 130 kcal |
| 1 cup (medium) | 200 g | 144 kcal |
| 1 serving (large) | 260 g | 187 kcal |
| 1 pack (jumbo) | 350 g | 252 kcal |
Calculated from 72 calories per 100 g.
Trim the stem and tough outer leaves, then remove the choke if the artichokes are mature. Rub cut surfaces with lemon and place the pieces in acidulated water while you prepare the rest, since exposed artichoke flesh browns quickly.
Yes, frozen artichoke hearts work well in artichoke stew without onion. Add them straight from frozen or thaw them first, and avoid prolonged cooking so they keep their shape; check seasoning because frozen vegetables can release extra water.
Artichoke stew without onion can turn brown because cut artichokes oxidize when exposed to air. Toss the pieces in lemon water as you prepare them, and add lemon to the cooking liquid to help preserve their color.
Dill is a classic match for artichoke stew without onion, while parsley adds a fresh, grassy note. Add delicate herbs near the end of cooking or at serving so their aroma does not disappear.
Artichoke stew without onion is often served cool or at room temperature, especially when made in the olive-oil style. It can also be served warm; let it rest briefly after cooking so the flavors settle.
Serve artichoke stew without onion with crusty bread, rice, or a simple green salad. These sides complement its tender vegetables and lemony olive-oil sauce without overwhelming the artichokes.
Yes, you can freeze artichoke stew without onion, although the artichokes and other vegetables may soften after thawing. Cool it promptly, freeze it in airtight portions, and thaw it in the refrigerator before reheating.
Artichoke stew without onion keeps for about three days in a covered container in the refrigerator. Chill leftovers promptly, and reheat only the portion you plan to eat rather than warming the whole batch repeatedly.
Yes, artichoke stew without onion can be made ahead and refrigerated once cooled. Its flavors often meld as it rests; add fresh dill or parsley shortly before serving for a brighter finish.
Lemon is not essential, but it is a useful addition to artichoke stew without onion. It brightens the artichokes’ earthy flavor and helps limit browning during preparation; adjust the amount to suit your taste.
Vitamins
Vitamin K
28.8µg · 24% DV
Folate
93.6µg · 23% DV
Vitamin C
10.08mg · 11% DV
Vitamin E
1.62mg · 11% DV
Minerals
Copper
0.2mg · 22% DV
Potassium ⭐
486mg · 14% DV
Sodium
324mg · 14% DV
Manganese
0.31mg · 13% 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 stew without onion is a Turkish home-style dish of artichokes gently cooked with olive oil and, depending on the recipe, vegetables such as carrots or peas. Lemon is often used to brighten the artichoke’s earthy, slightly sweet flavour. It is especially associated with spring, when fresh artichokes are in season.
Served warm or at room temperature, it works as a light main or as part of a spread of meze-style dishes. The artichokes provide plenty of fibre, while the dish is modest in protein. Pair it with bread, rice or another grain for a more substantial meal; use a measured amount of olive oil if you would like to keep it lighter.
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
0.99g
MONOUNSATURATED
4.41g
POLYUNSATURATED
0.85g
Omega 6:3 ratio 8.4:1
Above the ideal 4:1 (8.4:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.