| Prep: 45 mins | Cook: 1 hour 30 mins | Difficulty: Medium | Serves: 6 |
| kcal | fat | saturates | carbs |
| 275 | 15g | 3g | 20g |
| sugars | fibre | protein | salt |
| 3g | 5g | 10g | 0.75g |
Italian Braised Cardoons – an internationally loved dish filled with unforgettable flavors and a plethora of health benefits. Bringing together my Spanish roots and my culinary treks across Italy, I have a profound appreciation for the transcendent experience these braised artichoke-like Cardoons offer.
The Dance of Flavors
Each ingredient in the Italian Braised Cardoons recipe plays a crucial role in the symphony of flavors. The zesty kick from the lemon juice, the savory appeal of chicken broth, and the earthy goodness of minced garlic and diced onion all merge together to create an intense culinary journey. The heartwarming essence of crushed tomatoes intertwines seamlessly with the refreshing bliss of white wine, while olive oil brings the richness that helps balance these vibrant flavors. Seasonings like dried thyme and basil bring in that magical Italian touch. The dish is finished with a layer of grated Parmesan cheese, which adds a creamy texture and a hint of nuttiness that perfectly complements the entire ensemble of flavors.
A Gentler Approach to Health
My Spanish lineage has taught me how important it is to incorporate fresh vegetables into our meals, leading to healthier and more balanced nutrition. Besides the heavenly tapestry of tastes, I adore this recipe because it embodies the Mediterranean diet’s key foodstuffs — vegetables, lean proteins, and olive oil. Cardoons, the star ingredient of this recipe, are low in calories and have an impressive nutritional profile. They are packed with fiber, which aids digestion, and rich in Vitamin K, essential for bone health. The recipe also incorporates garlic and onions, known to confer benefits to the heart (external links here and here).
This dish is similar to Braised Artichokes, an Italian classic that can be found here. An excellent pairing could be a simple risotto or a well-seasoned roast chicken.
Combining tropical Caribbean flair, Spanish classics, and a love for Italian cuisine, my take on Italian Braised Cardoons is an invitation to an unforgettable gastronomy adventure filled with mesmerizing flavors and healthy twist. Enjoy!
What You’ll Need
- 2 lbs cardoons
- 1/4 cup lemon juice
- 2 cups chicken broth
- 2 cloves garlic, minced
- 1 large onion, diced
- 1/2 cup crushed tomatoes
- 1/2 cup white wine
- 3 tbsp olive oil
- 1/2 tsp dried thyme
- 1/2 tsp dried basil
- Salt and pepper to taste
- 1/2 cup grated Parmesan cheese
Method
Step One
Start by preparing your cardoons. Remove the leaves, peel them, and cut into pieces of about 2 inches long.
Then, place them in a bowl of cold water mixed with the 1/4 cup of lemon juice to prevent discoloring.
Step Two
In a large pot, bring the chicken broth to a boil. Add the cardoons and cook for about 15-20 minutes or until they are tender. Once done, drain and set aside.
Step Three
In a large skillet, heat the olive oil over medium heat. Add the diced onions and minced garlic, cook for 2-3 minutes until they start to become translucent.
Step Four
Add the crushed tomatoes, white wine, dried thyme and basil to the skillet. Stir well and then add your cooked cardoons. Season with salt and pepper to your preference.
Step Five
Reduce the heat to low and let everything simmer together for about 30-40 minutes. Stir occasionally to ensure the cardoons are well coated with the sauce.
Step Six
Once the cardoons are well cooked and the flavors are well blended, turn off the heat. Stir in the grated Parmesan cheese just before serving. Enjoy your Italian Braised Cardoons as a warming side dish or a hearty entrée.
