Malawian Artichoke Salad with Oranges Recipe

Artichoke Salad with Oranges

Malawian Artichoke Salad with Oranges Recipe
Region / culture: Malawi | Preparation time: 30 minutes | Cooking time: 25 minutes | Servings: 4


Artichoke Salad with Oranges
Artichoke Salad with Oranges

The Artichoke Salad with Oranges is a refreshing and vibrant dish that combines the unique flavors of artichokes and oranges with the crispness of radishes and the salty punch of kalamata olives. Dressed in a simple yet flavorful lemon and olive oil dressing and sprinkled with sweet paprika, this salad is not only a feast for the eyes but also a delight to the palate. Perfect for a light lunch or as a side dish, this recipe is a wonderful way to enjoy the nutritional benefits of its ingredients while indulging in a gourmet experience.


The Artichoke Salad with Oranges is a dish that reflects the Mediterranean's rich culinary traditions, where both artichokes and citrus fruits are staples in the diet. The history of this recipe is rooted in the blending of flavors typical of the region, where the bitter and slightly sweet taste of artichokes pairs beautifully with the bright acidity of oranges. This salad is a modern interpretation of traditional ingredients, showcasing how simple components can be transformed into a sophisticated and healthy dish.


How to prepare

  1. In a large pan of boiling water, cook the artichokes and half a lemon, covered, until the artichokes are barely tender, 20 to 25 minutes.
  2. Drain and set aside to cool.
  3. Pull off the artichoke leaves and cut the fuzzy choke out of each artichoke.
  4. Slice the hearts into 0.5-inch wedges and set aside.
  5. Squeeze the juice of the other lemon half and set aside.
  6. Over a large bowl, peel and section the oranges, discarding the seeds and the white pith.
  7. To serve, alternate the orange sections and artichoke wedges on individual plates.
  8. Garnish with radish slices.
  9. Mix the olive oil with the lemon juice.
  10. Drizzle the mixture over the salad.
  11. Sprinkle with paprika and salt.


  • For a twist on the original recipe, try adding sliced avocado for creaminess or replace the oranges with grapefruit for a tangier flavor. For a heartier salad, add quinoa or chickpeas.

Cooking Tips & Tricks

To ensure the artichokes are perfectly cooked, keep them covered in boiling water to steam properly. Adding a lemon half to the boiling water helps prevent the artichokes from browning. When preparing the oranges, use a sharp knife to remove the peel and white pith completely, leaving only the juicy flesh for a cleaner presentation and taste. For an extra flavor boost, let the salad sit for a few minutes after dressing to allow the flavors to meld.

Serving Suggestions

This salad is perfect served as a starter or side dish. For a complete meal, pair it with grilled fish or chicken. It also makes a refreshing addition to a brunch spread or a picnic basket.

Cooking Techniques

The key techniques in this recipe involve boiling and preparing the artichokes and segmenting the oranges. Mastering these techniques will ensure the salad is both beautiful and delicious.

Ingredient Substitutions

If artichokes are not in season, canned artichoke hearts can be used as a convenient alternative. Blood oranges or tangerines can replace regular oranges for a different flavor profile.

Make Ahead Tips

The artichokes can be cooked and the oranges segmented a day ahead. Store them separately in the refrigerator and assemble the salad just before serving to maintain freshness.

Presentation Ideas

Arrange the salad on a large platter for a stunning centerpiece. Garnish with fresh herbs like parsley or mint for an extra pop of color and flavor.

Pairing Recommendations

This salad pairs beautifully with white wines such as Sauvignon Blanc or a light Pinot Grigio, which complement the citrusy notes of the dish.

Storage and Reheating Instructions

This salad is best enjoyed fresh. However, leftovers can be stored in an airtight container in the refrigerator for up to 2 days. It is not recommended to reheat this dish.

Nutrition Information

Calories per serving

Each serving of this Artichoke Salad with Oranges contains approximately 150-200 calories, making it an excellent option for a light meal or side dish that doesn't skimp on flavor or nutritional value.


This salad is relatively low in carbohydrates, with the primary sources being the artichokes and oranges. Artichokes are an excellent source of dietary fiber, while oranges provide a healthy dose of natural sugars and fiber, making this dish a good choice for those monitoring their carbohydrate intake.


The fats in this salad come mainly from the extra-virgin olive oil, which is rich in monounsaturated fats. These are known to be heart-healthy fats that can help lower bad cholesterol levels. The kalamata olives also contribute a small amount of healthy fats, adding to the nutritional value of the dish.


While this salad is not high in protein, it does contain small amounts from the artichokes and olives. For those looking to increase the protein content, adding a sprinkle of feta cheese or a handful of nuts like almonds or walnuts would complement the flavors while boosting the protein.

Vitamins and minerals

This dish is a powerhouse of vitamins and minerals. Artichokes are rich in vitamin C, vitamin K, folate, magnesium, and potassium. Oranges are an excellent source of vitamin C and also provide vitamin A and calcium. Together, these ingredients make the salad not only delicious but also incredibly nutritious.


This recipe is naturally free from most common allergens, including gluten, dairy, nuts, and soy. However, those with sensitivities to citrus or nightshades should consume with caution.


Overall, the Artichoke Salad with Oranges is a nutritious dish that provides a good balance of carbohydrates, healthy fats, and essential vitamins and minerals. It's low in calories and allergens, making it suitable for a wide range of dietary preferences and needs.


The Artichoke Salad with Oranges is a testament to the beauty of combining simple, fresh ingredients. With its rich history, nutritional benefits, and versatile serving options, this dish is sure to become a favorite for those seeking a healthy and flavorful meal.

How did I get this recipe?

The first time I saw this recipe, I knew it was something I had to try. It was a warm summer day, and I was flipping through an old cookbook that had been passed down to me from my own grandmother. As I turned the pages, a vibrant photo caught my eye - a colorful salad made with artichokes and oranges. I had never heard of such a combination before, but something about it intrigued me.

I read through the ingredients list and the instructions, imagining the flavors melding together in a perfect harmony. The recipe called for fresh artichokes, juicy oranges, crisp lettuce, and a tangy vinaigrette made with lemon juice and olive oil. It seemed like the perfect dish to bring to a summer picnic or barbecue.

I decided to give it a try and set out to gather the ingredients. I visited the local farmer's market to pick up some fresh artichokes and oranges, and stopped by the grocery store for the rest of the items on my list. As I prepared the salad in my kitchen, I couldn't help but think about how this recipe had come into my life.

I remembered my grandmother telling me stories about her own adventures in the kitchen, and how she had learned to cook from a variety of sources. She had picked up recipes from neighbors, friends, and even strangers she met while traveling. Each dish she made had a story behind it, and I loved hearing about where they came from.

As I tossed the artichokes and oranges together in a bowl, I thought about the person who had originally created this recipe. I imagined them standing in their own kitchen, experimenting with flavors and ingredients until they found the perfect combination. Perhaps they had shared this dish with their own family and friends, just as I was about to do.

The salad came together beautifully, the bright colors of the oranges and artichokes contrasting with the dark green of the lettuce. I drizzled the vinaigrette over the top and gave it a final toss before tasting a bite. The flavors exploded in my mouth - the sweetness of the oranges, the earthiness of the artichokes, and the tanginess of the dressing all coming together in a perfect balance.

I knew then that this recipe would become a staple in my own collection. It was a dish that reminded me of the joy of cooking and sharing food with loved ones. I couldn't wait to bring it to the next family gathering and pass on the recipe to the next generation.

As I sat down to enjoy the salad, I thought about all the other recipes I had learned over the years. Each one had a story behind it, a memory of where I had discovered it and who had taught it to me. Cooking was more than just following instructions - it was a way to connect with the past and create new memories for the future.

I finished my meal with a satisfied smile, grateful for the recipe that had brought me such joy. And as I washed the dishes and put everything away, I made a mental note to write down the recipe for Artichoke Salad with Oranges so that I could pass it on to my own grandchildren one day. Who knows what adventures they will have in the kitchen, and what delicious dishes they will create along the way.


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