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Pressure-cooker Greek artichoke stew

  • Vegetarian Diet

    Diet based on cereals, pulses, nuts, seeds, vegetables, fruits and other animal foods such as honey and eggs. Excludes meat, fish, mollusks.

  • Vegan Diet

    Diet based on vegetables, legumes and green leaves. It excludes foods such as meat, fish, mollusks, dairy products, eggs, honey and their by-products.

  • Gluten Free Diet

    Excludes foods containing gluten, such as wheat, barley, rye and their by-products.

  • Dairy Free Diet

    Excludes foods such as milk, yoghurt, cheese and their by-products.

  • Egg Free Diet

    It is usually followed when someone is allergic to this food.

  • Nuts Free Diet

    It is usually followed when someone is allergic to nuts.

  • Low in Sugars Diet

    Limits all sources of added sugars and encourages the reduction of high-carbohydrate (high glycemic index) foods. A claim that a food can be classified as LS can be made when it contains less than 5 gr of sugars per 100 gr of solid food or 2.5 gr of sugars per 100 ml of liquid food.

Pressure-cooker Greek artichoke stew

Method

  • Fill a bowl with cold water and add a lemon in it, cut in half.
  • Cut the top part of the artichoke, removing the edges of the leaves. Remove the outer green leaves until you get to the yellow ones that are tender and edible.
  • Trim the stem 4 cm from its base.
  • At the same time, rub the lemon over the whole surface of the artichoke so that it does not turn black.
  • With a spoon, remove the hairy choke from the center and rub with the lemon.
  • As soon as the artichoke is ready, add it to the bowl with the water.
  • Follow the same process for all the artichokes.
  • Add the olive oil to the pressure cooker and transfer over high heat.
  • Coarsely chop the onion, cut the leeks and the carrots into half-moons, the spring onions into small pieces, the garlic into thin slices, the potatoes into large pieces, and add them to the pressure cooker.
  • Add salt, pepper, the artichokes, the juice of 1 lemon, the stock, and seal with the lid.
  • Turn the safety valve to the proper pressure indicator and boil at low heat for 10 minutes.
  • Depressurize and remove from the heat.
  • Finely chop the dill and add it to the pressure cooker. Add the lemon zest and juice and mix.
  • Serve with pepper, olive oil, and oregano.
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Nutritional
Chart

Nutrition information per portion

385
Calories (kcal)
19 %

Calories

Shows how much energy food releases to our bodies. Daily caloric intake depends mainly on the person’s weight, sex and physical activity level. An average individual needs about 2000 kcal / day.

13.0
Total Fat (g)
19 %

Fatty Acids

Are essential to give energy to the body while helping to maintain the body temperature. They are divided into saturated "bad" fats and unsaturated "good" fats.

2.6
Saturated Fat (g)
13 %

Saturated Fats

Known as "bad" fats are mainly found in animal foods. It is important to check and control on a daily basis the amount you consume.

39.0
Total Carbs (g)
15 %

Carbohydrates

The main source of energy for the body. Great sources are the bread, cereals and pasta. Use complex carbohydrates as they make you feel satiated while they have higher nutritional value.

14.0
Sugars (g)
16 %

Sugars

Try to consume sugars from raw foods and limit processed sugar. It is important to check the labels of the products you buy so you can calculate how much you consume daily.

22.0
Protein (g)
44 %

Protein

It is necessary for the muscle growth and helps the cells to function well. You can find it in meat, fish, dairy, eggs, pulses, nuts and seeds.

11.0
Fibre (g)
44 %

Fibers

They are mainly found in plant foods and they can help regulate a good bowel movement while maintaining a balanced weight. Aim for at least 25 grams of fiber daily.

0.63
Sodium (g)
11 %

Salt

A small amount of salt daily is necessary for the body. Be careful though not to overdo it and not to exceed 6 grams of salt daily

*Based on an adult’s daily reference intake of 2000 kcal.

*The nutritional chart and the symbols refer to the basic recipe and not to the serving suggestions.

*To calculate nutritional table data, we use software by Nutritics logo

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