Every time I have artichokes that need to be eaten, I think of spinach and artichoke dip. It’s a classic at almost any get together, and it’s cheesy, gooey, goodness is a hit with everyone. I had a craving for my favorite vegan version last month and just knew I had to somehow make a meal that was just as heavenly. The lemon cashew cream makes this risotto extra rich and super creamy and just bright enough for an easy, yet decadent mid-week lunch.
Artichoke and Spinach Risotto with Lemon Cashew Cream
2 T vegan butter
1 T olive oil
1 onion, finely diced
2 T green garlic, finely diced
1 c snap peas, thinly sliced
3/4 c arborio rice
1/4 c dry white wine
4-5 c vegetable stock
1/2 c artichoke hearts, diced
2 c spinach
1/2 c raw cashews, soaked in water overnight
1 T lemon juice
1/2 tsp sea salt
1/4 tsp black pepper
2 T nutritional yeast
1 T parsley, chopped
Heat vegan butter and oil in a stockpot over medium heat. Add onion and saute until translucent. Add garlic and saute 30 seconds.
Add snap peas and rice. Let rice start to toast and brown slightly. Add wine to deglaze pan.
Add stock 1/2 c at a time, stirring often, until all is absorbed and rice is cooked. About halfway through cooking, add artichoke hearts and spinach so they cook into the rice slightly.
Combine cashews, lemon juice, and 1/2 c broth in a high-speed blender. Blend until smooth.
Once rice is done, add cashew cream, slowly stirring it in. Add sea salt, pepper, and nutritional yeast. Let simmer to combine.
Top with parsley and serve.
Copyright 2016 Neat & Nutritious.
Per serving: 354 kcal, 44 g carbs, 15 g fat, 7 g protein, 1129 mg sodium, 6 g sugar
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In my dairy and egg-eating days, I was never a fan of mayonnaise or mayo-based salads. But mashed chickpea salads? Oh yeah. This salad doesn’t mimic the classic tuna salad or egg salad the way other chickpea variations do. Instead of the mayo, avocado lends creaminess. Celery and snap peas add crunch, and pistachios give a little texture. And the artichoke takes it over the top. It’s almost a cross between a classic chickpea salad and a thick artichoke dip. Delicious as a snack or a meal, a sandwich or a straight up salad, this is a must make Spring staple.
Artichoke Chickpea Salad
- 1/2 c cooked artichoke hearts
- 1 1/2 c cooked chickpeas (about 1 16 oz can)
- 1 avocado
- 1/2 c sugar snap peas, diced
- 1/2 c celery, diced
- 1/4 c pistachios, toasted and chopped
- 1 lemon, juiced
- 1/2 tsp garlic powder
- 1 tsp sea salt
- 1/4 tsp black pepper
- Combine artichoke hearts and chickpeas in a food processor and blend until mashed but still a little chunky. Add avocado and pulse until blended.
- Add peas, walnuts, lemon juice, and spices and pulse a few more times to combine.
- Serve over lettuce cups, with rice crackers, or as a sandwich.
Per serving (for 4): kcal, 26 g carbs, 10 g fat, 9 g protein, 831 mg sodium, 5 g sugar
Artichokes are one of the few foods that scare me a little. Their preparation seemed daunting, their appearance was a little rough. But the tender centers are worth the effort. Plus, these green flower buds are packed full of nutritional goodness.
In one 60 calorie artichoke, there is 7 g fiber and 4 g protein plus a laundry list of vitamins and minerals including potassium, vitamin C, magnesium, folate, vitamin K, copper, and manganese. Loaded with antioxidants, artichokes are a terrific food to add to your daily diet.
As a low carbohydrate, high fiber vegetable, artichokes are great for weight loss and weight management, since the fiber will fill you up and keep you feeling full. Their high fiber content also aids in digestion and blood sugar control, lowering the risk of heart disease.
The antioxidant content in artichokes helps to boost immunity and prevent disease. Their vitamin C content especially helps to support immune system health.
If you’re scared of artichokes, given them one try with one of these savory recipes: