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Carciofi alla Romana (Roman Braised Artichokes with Mint)

Carciofi alla romana

Carciofi alla Romana (Roman Braised Artichokes with Mint) — from Cucina Geek's cooking video Watch how it’s made · 7:05

Video by Cucina Geek on YouTube, in Italian · Open on YouTube

60 minServes 4205 kcal a serve
  • Keto (5.2 g net carbs a serve)
  • Vegan
  • Gluten-free ingredients
  • Nut-free

Contains: none of the common allergens in the listed ingredients. Check labels on stock, sauces and spice mixes.

About 5 g net carbs and 4.5 g fibre a serve: whole artichokes braised in olive oil with garlic and wild mint, with no flour, cheese or sugar.

Printable PDFA4

The printable card is ink-friendly, fits on one page and has a QR code back to this recipe.

Ingredients 7

Method

The cook speaks Italian; every step is written here in English. Tap a time to watch that step in the video. For subtitles, tap CC in the video, then Settings › Subtitles › Auto-translate › English.

  1. Fill a bowl with cold water and add the juice of half a lemon plus the squeezed half. 0:10
  2. Snap off all the tough outer leaves, peel the stem and leave 3–4 cm attached (keep the rest of the stems), cut off the spiky tips and rub the cut parts with lemon so they don't darken. 0:15
  3. Open the centre and scrape out any choke, then drop the artichokes into the lemon water and cover them with a cloth to keep them under. 1:15
  4. Finely chop the garlic and chop the mint, not too finely, then mix the two together. 1:55
  5. Drain the artichokes and squeeze them well. Pour the oil into a tall, narrow pot and cut the stems you kept aside into short pieces. 2:50
  6. Season the inside of each artichoke with salt and pepper, fill with the mint and garlic, and stand them upside down, packed tightly in the pot with the stem pieces so they can't move. Sprinkle with salt. 3:25
  7. Let them sizzle in the oil for a few minutes, then add hot water up to the top of the leaves, leaving the stems out. Cover, lower the heat and cook about 30 minutes, until a toothpick slides in easily. 4:45
  8. Serve warm or at room temperature with their cooking juices. 5:35

Tip. The video has no speech; the steps follow its on-screen captions. Save the trimmed leaves and stems for a vegetable broth. Keeps 2 days in the fridge; it tastes even better at room temperature.

The method is a summary in our words — the video shows every step.

One serve gives you 1 of 4

Energy205 kcal860 kJ
Protein2.3 g5% of a day
Fibre4.5 g16% of a day
Carbohydrate9.7 g5.2 g net · 0.8 g sugars4% of a day
Fat19 g2.6 g saturated24% of a day
Sodium430 mg19% of a day

Where the energy comes from one serve

  • Net carbs 10%
  • Protein 5%
  • Fat 85%

Fits keto: 5.2 g net carbs a serve, with 85% of the energy from fat.

Vitamins & minerals % of a day, one serve · tap for more

Vitamin K Source19%

22 µg a serve, mostly from artichokes (50%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.

Vitamin E Source18%

2.8 mg a serve, mostly from olive oil (95%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.

Folate Source17%

70 µg a serve, mostly from artichokes (96%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.

Omega-3 Source10%

0.2 g a serve, mostly from olive oil (83%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.

Show the other 11
Magnesium8%

34 mg a serve, mostly from artichokes (93%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.

Vitamin C8%

7.1 mg a serve, mostly from artichokes (79%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.

Potassium5%

230 mg a serve, mostly from artichokes (91%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.

Iron4%

0.7 mg a serve, mostly from artichokes (63%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.

Vitamin B64%

0.1 mg a serve, mostly from artichokes (82%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.

Zinc3%

0.3 mg a serve, mostly from artichokes (88%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.

Calcium2%

24 mg a serve, mostly from artichokes (65%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.

Vitamin A1%

6.1 µg a serve, mostly from mentuccia or garden mint (87%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.

Vitamin D0%

0 µg a serve. Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.

Vitamin B120%

0 µg a serve. Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.

Selenium0%

0.3 µg a serve, mostly from artichokes (57%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.

Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works

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Recipe and video by Cucina Geek; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.