Turmeric Spiced Chickpea and Artichoke Saute

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When going for multiple smaller meals throughout a day, time becomes more of a factor when planning your day or week. This dish is a quick one-pan preparation and when served with brown rice turns from side to main dish, becoming a whole meal of complete protein. Artichokes add fiber and vitamins C and K (extremely important for those with liver issues). The combining of turmeric and pepper and your main seasonings also aids in bile production. Beyond being a tasty and exotic dish in flavor, it is packed with everything the liver needs to filter at its best!

Further Food Nutritionist Commentary:

Because chronic liver disease, as Ian has, can impede the body's ability to maintain adequate levels of glycogen - which keeps up energy levels in the fasting state - smaller and more frequent meals are important. Using plant-based proteins provides essential amino acids needed to maintain and/or restore healthy tissues but are easier to digest than their animal counterparts. Bile secretion, necessary for proper breakdown of fats, is often reduced with chronic liver disease (as is proper protein digestion and metabolism), so animal sources of proteins that also contain a good deal of saturated fats can be harder on the body.

The fiber from the beans, rice and artichokes lets the meal digest more slowly, helping to regulate blood sugar levels.

Bonus - combining turmeric with black pepper and omega-3 rich olive oil enhances the body's ability to absorb curcumin, the property in turmeric that makes it such a potent anti-oxidant, anti-inflammatory and cancer-preventing spice.

By Casey Giltner, Nutritionist
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Turmeric Spiced Chickpea and Artichoke Saute

  • Prep Time: 5 minutes
  • Cook Time: 5-7 minutes
  • Servings: 4

Ingredients

1 ½ cup cooked chickpeas (about 1 can, rinsed)
1 ½ cup artichoke hearts (about 1 can, rinsed)
3 tablespoons extra virgin olive oil
2 teaspoons turmeric or 2 teaspoons of Daily Turmeric Tonic
½ teaspoon sea salt
½ teaspoon cracked black pepper
1 tablespoon minced garlic

 

Optional additions:
1 teaspoon coriander
1 teaspoon fenugreek seeds
1 teaspoon shaved ginger

Instructions

  1. Heat a large saute pan or cast iron skillet over medium-high heat.
  2. Combine chickpeas, artichoke hearts, olive oil and seasonings in a bowl to evenly coat.
  3. When pan is hot, toss in all ingredients and shake pan to prevent sticking.
  4. Stir mixture once a minute and cook for 5-6 minutes or until chickpeas have a nice brown crust.
  5. Squeeze lemon juice over the sauté and serve immediately with whole wheat pita bread or chill for later. Mixture will hold up to three days in fridge. Enjoy!
Heat a large saute pan or cast iron skillet over medium-high heat. Combine chickpeas, artichoke hearts, olive oil and seasonings in a bowl to evenly coat. When pan is hot, toss in all ingredients and shake pan to prevent sticking. Stir mixture once a minute and cook for 5-6 minutes or until chickpeas have a nice brown crust. Squeeze lemon juice over the sauté and serve immediately with whole wheat pita bread or chill for later. Mixture will hold up to three days in fridge. Enjoy!

Nutrition Information

Per Serving:  Calories: 224; Total Fat: 12g; Saturated Fat: 2g; Monounsaturated Fat: 8g; Polyunsaturated Fat: 2g; Cholesterol: 0mg; Sodium: 541mg; Potassium: 219mg; Carbohydrate: 23g; Fiber: 8g; Sugar: 4g; Protein: 7g

Nutrition Bonus:   Iron: 13%; C: 11%

Supercharge your recipes with Daily Turmeric Tonic 

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One thought on “Turmeric Spiced Chickpea and Artichoke Saute

  1. Lesley

    Thanks for a recipe that appeals and after just reading dr Sandra Cabot liver diet states these ingredients are best if you have liver problems. Well outlined recipe, easy to make and tastey. As well as liver gall bladder healthy.

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