Raid-the-storecupboard side

Vegetarian
Vegan
Gluten Free
Dairy Free
Very Healthy
Health score
74%
Raid-the-storecupboard side
25 min.
4
156kcal

Suggestions


Imagine a dish that transforms the ordinary into the extraordinary—this Raid-the-storecupboard side is just that! Bursting with vibrant flavors and nourishing ingredients, this recipe is perfect for anyone looking to create a healthy and satisfying side dish that complements any meal. In just 25 minutes, you can whip up a colorful medley of artichokes, peas, and broad beans that not only tastes delightful but also checks all the boxes for health-conscious diners—it’s vegetarian, vegan, gluten-free, and dairy-free!

The star of this dish is undoubtedly the artichokes in oil, which lend a rich, savory depth to the ensemble, while caramelized onions and fragrant garlic add sweetness and complexity. The luscious passata creates a beautiful sauce that binds all the goodness together, and with the pop of fresh parsley sprinkled on top, it’s a feast for the eyes as well as the palate. This side is not just a delicious addition to your table; it’s also packed with nutrition, offering a sizable dose of plant-based protein and plenty of fiber.

Perfect for casual weeknight dinners or festive feasts, this side dish is a testament to the wonders of pantry cooking. It’s the ideal solution for those moments when you want to create something special without extensive planning. So gather your ingredients, unleash your inner chef, and get ready to impress your friends and family with this simple yet sophisticated side dish!

Ingredients

  • 280 artichokes in oil
  •  onion finely sliced
  •  garlic clove finely sliced
  • 150 ml passata 
  • tablespoon wine 
  • 140 pea-mond dressing frozen
  • 140 avarakkai / broad beans frozen
  • handful parsley chopped

Equipment

  • bowl
  • frying pan

Directions

  1. Heat a large frying pan with 3 tbsp of the artichoke oil. Fry the onions and garlic until soft and golden, about 15 mins.
  2. Pour in the passata and wine (if using). Cook for around 5 mins until thickened.
  3. Drain the artichokes and tip in with the peas and broad beans. Gently cook for 5 mins. Pop into a serving bowl, scatter with parsley and drizzle with a little extra artichoke oil, if you like.

Nutrition Facts

Calories156kcal
Protein21.89%
Fat3.19%
Carbs74.92%

Properties

Glycemic Index
58.75
Glycemic Load
7.45
Inflammation Score
-8
Nutrition Score
15.627826089444%

Flavonoids

Catechin
0.03mg
Epicatechin
0.02mg
Hesperetin
0.01mg
Naringenin
8.76mg
Apigenin
7.4mg
Luteolin
1.63mg
Isorhamnetin
2.76mg
Kaempferol
0.41mg
Myricetin
0.2mg
Quercetin
12.84mg

Nutrients percent of daily need

Calories:155.85kcal
7.79%
Fat:0.59g
0.9%
Saturated Fat:0.13g
0.84%
Carbohydrates:31.1g
10.37%
Net Carbohydrates:21.39g
7.78%
Sugar:6.8g
7.55%
Cholesterol:0mg
0%
Sodium:83.38mg
3.63%
Alcohol:0.39g
100%
Alcohol %:0.2%
100%
Protein:9.09g
18.18%
Folate:173.23µg
43.31%
Fiber:9.71g
38.85%
Manganese:0.67mg
33.72%
Vitamin K:29.99µg
28.56%
Copper:0.49mg
24.48%
Magnesium:91.65mg
22.91%
Vitamin C:18.74mg
22.71%
Potassium:721.58mg
20.62%
Phosphorus:197.85mg
19.78%
Iron:3.23mg
17.95%
Vitamin B6:0.29mg
14.4%
Vitamin B1:0.2mg
13.05%
Zinc:1.43mg
9.5%
Vitamin B3:1.83mg
9.16%
Vitamin B2:0.15mg
8.66%
Calcium:77.37mg
7.74%
Vitamin B5:0.7mg
6.97%
Vitamin E:1.04mg
6.93%
Vitamin A:307.23IU
6.14%
Selenium:2.8µg
4%