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:
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
Turmeric Spiced Chickpea and Artichoke Saute
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 of Turmeric Tonic
½ teaspoon sea salt
½ teaspoon cracked black pepper
1 tablespoon minced garlic
- 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!
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%
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