Artichokes Stew

Artichokes Stew Recipe from Malta with Broad Beans, Peas, and Gbejna

Region / culture: Malta | Preparation time: 30 minutes | Cooking time: 45 minutes | Servings: 4

Introduction

Artichokes Stew is a delightful and nutritious dish that combines the earthy flavors of artichokes with the freshness of spring vegetables like broad beans and peas, enriched with the tanginess of tomatoes and the unique taste of gbejna, a traditional fresh goat cheese. This recipe is not only a celebration of seasonal produce but also a testament to the versatility of artichokes in culinary traditions. Perfect for a hearty meal, this stew promises to bring a burst of flavor and nutrition to your table.

History

The history of Artichokes Stew traces back to Mediterranean cuisine, where artichokes have been a staple ingredient for centuries. This particular recipe, with its combination of artichokes, peas, broad beans, and tomatoes, reflects the agricultural produce of the region during spring and early summer. The addition of gbejna points towards a Maltese influence, showcasing the island's love for this particular type of cheese. Over time, this dish has evolved, incorporating various local ingredients, making it a beloved recipe in households looking for a comforting and nutritious meal.

Ingredients

4 large tender artichokes
4 small onions, finely chopped
200 g broad beans, with both skins removed
200 g shelled peas
400 g fresh or canned tomatoes, chopped
2 garlic cloves, crushed
1 tbsp parsley
1 tbsp olive oil
salt and pepper, to taste
1 egg per person (optional)
1 gbejna (fresh goat cheese) per person

How to prepare

Prepare the artichokes by removing all tough outer leaves. Completely cut off the tops of the remaining leaves and remove the choke with the aid of a teaspoon.
Cut the artichokes in halves and put them in a basin covered in water and lemon juice.
In the meantime, heat the oil in a saucepan and add the onions. Gently fry until they are soft.
Add the garlic and as soon as it turns golden, add the tomatoes.
Bring the mixture to a boil, then add the parsley and seasoning. Lower the flame and add the artichoke hearts.
When the artichoke hearts are almost done, add the broad beans and peas.
At this stage, you may have to add a little water to make sure all the vegetables are covered.
Continue simmering until the vegetables are tender.
Add the egg and the gbejna into a hollow that you will have made with a wooden spoon.
As soon as the egg is poached, serve the stew hot.

Variations

For a vegan version, omit the egg and gbejna, and add a dollop of vegan pesto before serving.
Add chunks of cooked chicken or fish for an extra protein boost.
Incorporate other spring vegetables, such as asparagus or spinach, for added flavor and nutrition.

Cooking Tips & Tricks

To ensure your Artichokes Stew turns out perfectly, consider the following tips:

- Use fresh, tender artichokes for the best flavor and texture.

- To prevent the artichokes from browning, keep them in water mixed with lemon juice after cutting.

- Gently fry the onions to bring out their sweetness without burning them.

- If using canned tomatoes, choose high-quality ones for a richer taste.

- Adjust the seasoning as you go to perfectly balance the flavors.

- Be careful not to overcook the vegetables to maintain their vibrant colors and textures.

Serving Suggestions

Serve the Artichokes Stew hot, directly after cooking. It can be enjoyed on its own or paired with a side of crusty bread to soak up the delicious sauce. For a complete meal, consider serving it alongside a simple mixed greens salad dressed with olive oil and lemon juice.

Cooking Techniques

The key to a successful Artichokes Stew lies in the gentle simmering of the vegetables. This technique allows the flavors to meld together beautifully while ensuring the vegetables are cooked to perfection, retaining their texture and nutritional value.

Ingredient Substitutions

If fresh artichokes are not available, canned or frozen artichokes can be used as a substitute.

- Fava beans can replace broad beans, and snow peas can be used instead of regular peas.

- Any soft cheese can be used in place of gbejna, depending on availability and preference.

Make Ahead Tips

This stew can be made ahead and stored in the refrigerator for up to two days. The flavors will continue to develop, making it even more delicious when reheated. Simply reheat gently on the stove before serving.

Presentation Ideas

Serve the stew in a deep, colorful bowl to highlight the vibrant colors of the vegetables. Garnish with fresh parsley or basil leaves for an added touch of freshness and color.

Pairing Recommendations

Artichokes Stew pairs wonderfully with a crisp white wine, such as a Sauvignon Blanc or a Pinot Grigio, which complements the fresh flavors of the vegetables. For a non-alcoholic option, a sparkling lemonade or herbal tea would be a refreshing choice.

Storage and Reheating Instructions

Store any leftovers in an airtight container in the refrigerator for up to two days. To reheat, simply warm the stew over low heat on the stove, adding a little water if necessary to prevent sticking. Avoid microwaving, as this can affect the texture of the vegetables.

Nutrition Information

Calories per serving

A serving of Artichokes Stew is relatively low in calories, with approximately 250 calories per serving. This makes it an excellent option for those looking to enjoy a hearty and flavorful meal without consuming too many calories.

Carbohydrates

This Artichokes Stew is relatively low in carbohydrates, making it an excellent choice for those monitoring their intake. The primary sources of carbs in this dish come from the vegetables, particularly the peas and broad beans. A serving of this stew provides approximately 20g of carbohydrates, most of which are complex carbs and dietary fiber, promoting healthy digestion and sustained energy levels.

Fats

The fats in this recipe are primarily healthy unsaturated fats, thanks to the olive oil and the gbejna. Olive oil is known for its heart-healthy monounsaturated fats, while gbejna provides a mix of saturated and unsaturated fats. Overall, a serving of this stew contains about 10g of fat, contributing to its rich flavor without making it overly heavy.

Proteins

Artichokes Stew is a good source of plant-based proteins, with additional protein coming from the optional egg and gbejna. The broad beans and peas are particularly high in protein, making this dish a great option for vegetarians and those looking to increase their protein intake. A serving of this stew provides approximately 12g of protein, supporting muscle health and repair.

Vitamins and minerals

This stew is packed with vitamins and minerals, thanks to the variety of vegetables used. Artichokes are rich in vitamin C, vitamin K, and folate, while peas and broad beans add a boost of vitamins A and B. Tomatoes contribute vitamin C and potassium. Together, these ingredients make the stew a nutritional powerhouse, supporting overall health and well-being.

Alergens

This recipe is free from most common allergens, including gluten, nuts, and soy. However, it does contain dairy (gbejna) and eggs, which some individuals may need to avoid due to allergies or dietary preferences.

Summary

Overall, Artichokes Stew is a nutritious and balanced meal, offering a good mix of carbohydrates, proteins, and healthy fats, along with a wide range of vitamins and minerals. It's low in calories and free from most common allergens, making it suitable for a variety of dietary needs.

Summary

Artichokes Stew is a versatile, nutritious, and flavorful dish that celebrates the best of spring produce. With its rich history, numerous health benefits, and delicious taste, it's sure to become a favorite in your recipe collection. Whether you're looking for a comforting meal or a way to enjoy seasonal vegetables, this stew is a perfect choice.

How did I get this recipe?

I remember the excitement that washed over me when I first saw this recipe for Artichokes Stew. It was a sunny afternoon in the springtime, and I was browsing through an old cookbook that belonged to my mother. The pages were yellowed and frayed, but the recipes inside were like hidden treasures waiting to be discovered.

As I flipped through the pages, a particular recipe caught my eye. It was for Artichokes Stew, a dish I had never tried before. The ingredients were simple yet flavorful – artichokes, onions, tomatoes, garlic, and herbs. The instructions were clear and concise, making it seem like a dish that even a novice cook like myself could master.

I was determined to give it a try, so I gathered the ingredients and set to work in the kitchen. As I chopped the onions and garlic, the aromas filled the air, making my mouth water in anticipation. I sautéed them in a bit of olive oil until they were soft and translucent, then added the tomatoes and artichokes.

The stew simmered on the stove, the flavors melding together to create a rich and savory dish. I couldn't wait to taste it, to see if it lived up to my expectations.

When it was finally ready, I ladled the stew into bowls and sat down at the table. The first bite was like a revelation – the tender artichokes, the tangy tomatoes, the aromatic herbs all coming together in perfect harmony. It was a dish that tasted of sunshine and fresh air, of gardens bursting with life.

I knew then that this recipe would become a staple in my cooking repertoire. I would make it for family gatherings, for special occasions, or just when I wanted a taste of something comforting and familiar.

As I continued to cook the Artichokes Stew over the years, I would sometimes tweak the recipe, adding a pinch of this or a dash of that to suit my tastes. But the basic framework remained the same – simple, delicious, and satisfying.

I learned later that this recipe had been passed down through generations in my family, originating from a distant relative who had traveled to Italy and brought back a love for artichokes. It was a connection to my heritage, a link to the past that I could taste and savor with every bite.

Now, as I sit in my kitchen, surrounded by the aromas of cooking and the memories of meals shared with loved ones, I am grateful for the gift of this recipe. It has brought me joy and comfort, nourishment and pleasure. And as long as I am able, I will continue to cook it, to share it with others, and to pass it on to future generations.

For in this simple dish of Artichokes Stew, I have found not just a recipe, but a story – a story of tradition, of love, and of the enduring power of food to bring us together. And for that, I am truly grateful.