How to Prepare Rice with Artichokes

If you’re looking to know how to prepare a recipe that’s good for the liver and gallbladder, consider rice with artichokes.

Combining rice with artichokes can yield a well-balanced meal that includes complex carbohydrates, fiber, vitamins and minerals. Choosing whole grains like brown or black rice will increase the fiber content and provide more nutrients than refined white rice.

Cooking, such as using healthy fats (like olive oil), reducing added sugars, and portion control, all contribute to the overall health of a dish.

The specific health benefits you get from a dish will depend on factors such as the portion size, the ingredients used, as well as your dietary needs and health goals. As with any meal, moderation and balance are key.

Ingredients (4 serving)

• 300 g (= 1 ½ cups) whole rice
• 500 g (= 1 pound) artichokes (globe artichokes)
• 1 sweet red pepper
• 1 tomato
• 2 garlic cloves
• ¾ liter ( ¾ quart) of unsalted vegetable broth
• The juice of one lemon
• Parsley
• 4 teaspoons of olive oil (each tablespoon of oil adds around 120 kcal to the recipe, that is, 30 kcal per serving)
• Sea salt

PREPARATION

1. Soak rice overnight in cold water or for 1 hour if hot water is used.
2. Remove thee tough outer layers, tips and stems of the artichokes. Chop them lengthwise into 6 or more pieces per artichoke. Coat them witth lemon juice to avoid darkening.
3. Roast the pepper, peel it, remove its seeds, and cut into strips.
4. Wash and crush the garlic and parsley
5. Heat the oil in a frying pan, and saute the artichokes. Set aside.
6. In the same oil, sauté the pepper for a few minutes, add the tomato, and sauté for 5 additional minutes.
7. Pour the vegetable broth (boiling) onto the sautéed ingredients. Add the rice (drained) and the salt.
8. Boil rapidly for 10 minutes.
9. Add the artichokes and the chopped garlic and parsley.
10. Reduce the fire and simmer until the rice is cooked (dry and fluffy). Cover the pan if the broth is being absorbed too quickly.
11. Turn off the stove and let the food rest for 5 minutes.
12. Serve hot.

SEE ALSO: Spring Salad Recipe

Mediterranean Rice with Artichokes:
Ingredient:

1 cup rice (such as Basmati or Jasmine)
–        2 cups vegetable or chicken broth
–        1 can artichokes, drained and chopped
–        1 onion, finely chopped
–        3 garlic cloves, minced
–        1 lemon
–        1/4 cup chopped fresh dill
–        1/4 cup chopped fresh parsley
–        1/4 cup sliced ​​black olives
–        2 tablespoons olive oil
–        Salt and pepper to taste

Instructions:

Prepare artichokes:
Cut the drained artichokes into bite-sized pieces.

Sauteed fragrant:
Heat olive oil in a pan over medium heat. Add chopped onion and saute until soft and transparent. Add minced garlic and cook for another minute until fragrant.

Add rice:
Add the rice to the pan and stir in the onion and garlic mixture. Let the rice cook lightly for a minute or two.

Cook rice:
Pour in vegetable or chicken broth and bring to a boil. Reduce heat to simmer, cover and cook rice until liquid seeps in and rice is tender. It may take about 15-20 minutes.

Combining artichokes and flavorings:
Once the rice is cooked, add the chopped artichoke hearts, sliced ​​black olives, dill and chopped parsley and mix well. Mix well to evenly distribute the flavors.

Peel and squeeze the lemon:
Grate the lemon zest and set aside. Cut a lemon in half and squeeze out the juice.

Finish the dish:
Remove the pan from the heat and add the lemon zest and some lime juice to brighten the flavor. Season with salt and pepper to taste.

Serve:
Garnish the rice with chopped fresh herbs and lemon if desired. This Mediterranean-style rice dish with artichokes is best served hot as a delicious side dish or as a light main course.

This style emphasizes the use of fresh herbs, lemons and olives to bring out vibrant Mediterranean flavors. As always, feel free to tweak the recipe based on your personal preferences and the ingredients you have on hand.

Nutritional Value (per serving)

Energy                  =                 319 kcal = 1,334 kj

Protein                 =                 8.40 g

Carbohydrates     =                 61.0 g

Fiber                     =                 6.79 g

Total fat               =                 2.31 g

Saturated fat        =                 0.453 g

Cholesterol           =                 ___

Sodium                 =                 67.0 mg

% Daily Value provided by each serving of this dish

Health Benefits of Rice with Artichokes

Artichokes are ideal to keep the liver in good condition. Combined with rice and the other ingredients included in this dish, we obtain a simple, nutritious, and healthy dish that is especially beneficial to those wishing to protect their:

Liver: As artichokes help with the functions of this organ, especially its ability to eliminate toxins that circulate in the bloodstream. In addition, the carbohydrates from rice provide a good source of energy for the hepatic cells.

Kidney: Thanks to the diuretic action of artichokes that helps to produce urine, thus eliminating toxins circulating in the bloodstream.

Intestine: Due to the fiber contained in both artichokes and rice, especially if whole rice is used. This fiber prevents constipation and facilitates the function of the large intestine.

Arteries and heart as cynarin in artichokes prevents cholesterol from attaching to the arteries. Also rice, especially if it is whole. Helps to control levels of cholesterol. Peppers, tomatoes, and garlic used in this recipe reduce cholesterol levels and improve blood circulation.

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Health benefits of rice:

Energy sources: Rice is a carbohydrate-rich food that fuels your body and brain. It is a staple food of many cultures around the world.

Low in fat and cholesterol: Rice is naturally low in fat and cholesterol-free, making it a heart-healthy choice.

Gluten-free: Rice is naturally gluten-free so it is suitable for people with celiac disease or gluten sensitivity.

Sources of B vitamins: In particular, brown rice is a rich source of B vitamins, including B6, niacin, thiamin and riboflavin, which are important for energy metabolism and overall health.

Mineral composition: Rice contains minerals like magnesium and phosphorus, which are important for bone health and various bodily functions.

Health benefits of artichokes:

Rich in fiber: Artichokes are a good source of fiber, which aids digestion, helps maintain healthy blood sugar levels and promotes heart health.

Antioxidant properties: Artichokes contain antioxidants like quercetin and rutin, which help protect cells from oxidative damage and reduce inflammation.

Liver health: Artichokes are known to promote liver health by promoting bile production, aiding in fat digestion, and detoxification.

Digestive health: The fiber content in artichokes can promote a healthy gut by supporting beneficial gut bacteria and preventing constipation.

Vitamins and minerals: Artichokes are rich in vitamins like vitamin C, vitamin K, and folate, as well as minerals like potassium and magnesium.

Incorporating a variety of nutrient-rich foods into your diet, including rice and artichokes, can contribute to an overall healthy lifestyle.

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