Fregola with Artichokes, Feta, Almonds, and Herbs

Vegetarian
Health score
26%
Fregola with Artichokes, Feta, Almonds, and Herbs
35 min.
4
602kcal

Suggestions

Embark on a delightful culinary journey with this exquisite Fregola with Artichokes, Feta, Almonds, and Herbs. This versatile dish serves as a delectable side dish, lunch, main course, or main dish, catering to your taste buds and dietary preferences. Perfect for vegetarians, this recipe promises a sumptuous feast in just 35 minutes, providing 602 kcal of mouth-watering satisfaction for 4 persons.

Prepare to be captivated by the harmonious blend of flavors and textures. The recipe starts with medium artichokes, their tough outer leaves peeled off and discarded, revealing tender, succulent flesh. Paired with crumbled feta cheese, the dish achieves a perfect balance of creaminess and tanginess. A medley of fresh dill and mint adds a burst of aromatic freshness, while slivered almonds, toasted to perfection, introduce a delightful crunch.

Cooking enthusiasts will revel in the simplicity and elegance of this dish. The artichokes are simmered to tender perfection, while the fregola or Israeli couscous is cooked to achieve the ideal texture. The final result is a symphony of flavors, enhanced by the judicious use of extra virgin olive oil, lemon juice, and a hint of red pepper flakes.

Gather your ingredients and equipment - a bowl, pot, and slotted spoon - and let the magic of this recipe unfold in your kitchen. Whether you're hosting a casual lunch or crafting a sophisticated main course, this Fregola with Artichokes, Feta, Almonds, and Herbs promises an unforgettable dining experience.

Ingredients

  • 1.5 pounds artichokes peeled
  • 0.3 teaspoon pepper black
  • tablespoons olive oil extra virgin 
  • ounces feta cheese crumbled
  • tablespoons optional: dill fresh chopped
  • tablespoons mint leaves fresh chopped
  •  garlic clove peeled smashed
  • 1.3 cup regular couscous 
  •  juice of lemon 
  • tablespoon kosher salt 
  • 0.1 teaspoon pepper red
  • 0.3 cup slivered almonds dry toasted

Equipment

  • bowl
  • pot
  • slotted spoon

Directions

  1. Fill a medium bowl with water and add the lemon juice.
  2. Cut off the top third of the artichokes as well as the tough bottom part of the stem. Trim away the dark skin from the base, then cut each artichoke in half lengthwise. Using a grapefruit spoon or small teaspoon, scrape out the hairy "choke" inside each half, and pull out any purple leaves. Slice the artichokes into 1/2-inch wide pieces.
  3. In a medium (3-quart) pot, bring 6 cups of water, olive oil, salt, garlic cloves, and pepper flakes to a boil.
  4. Add the artichokes and simmer, covered, until tender, 5-7 minutes.
  5. Remove the artichokes with a slotted spoon to a bowl, leaving the water.
  6. Bring the water back to a boil and add the fregola (or couscous) and cook until tender, 10-12 minutes.
  7. Drain well and return to the pot.
  8. Add the artichokes, almonds, mint, dill, and most of the feta, and 2 tablespoons more olive oil. Toss well and season to taste with salt and pepper.
  9. Serve with a remaining feta sprinkled on top.

Nutrition Facts

Calories602kcal
Protein12%
Fat46.68%
Carbs41.32%

Properties

Glycemic Index
52.75
Glycemic Load
28.55
Inflammation Score
-8
Nutrition Score
25.412173799846%

Flavonoids

Cyanidin
0.22mg
Catechin
0.12mg
Epigallocatechin
0.23mg
Epicatechin
0.05mg
Eriodictyol
1.55mg
Hesperetin
1.47mg
Naringenin
21.4mg
Apigenin
12.94mg
Luteolin
4.41mg
Isorhamnetin
0.37mg
Kaempferol
0.08mg
Myricetin
0.04mg
Quercetin
0.26mg

Nutrients percent of daily need

Calories:601.99kcal
30.1%
Fat:32.26g
49.64%
Saturated Fat:7.15g
44.7%
Carbohydrates:64.25g
21.42%
Net Carbohydrates:50.84g
18.49%
Sugar:2.29g
2.55%
Cholesterol:25.23mg
8.41%
Sodium:2235.89mg
97.21%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:18.66g
37.31%
Manganese:1.17mg
58.69%
Fiber:13.41g
53.65%
Magnesium:159.79mg
39.95%
Phosphorus:390.12mg
39.01%
Vitamin E:5.74mg
38.27%
Vitamin K:38.64µg
36.8%
Folate:145.72µg
36.43%
Copper:0.65mg
32.55%
Vitamin C:24.95mg
30.25%
Vitamin B2:0.51mg
30.06%
Calcium:267.95mg
26.79%
Potassium:845.36mg
24.15%
Vitamin B3:4.35mg
21.75%
Vitamin B6:0.43mg
21.35%
Iron:3.68mg
20.46%
Vitamin B1:0.28mg
18.77%
Zinc:2.46mg
16.38%
Vitamin B5:1.59mg
15.95%
Vitamin B12:0.48µg
7.99%
Selenium:5.31µg
7.59%
Vitamin A:344.16IU
6.88%
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