At first glance, fresh artichokes might look like they belong in a decorative centerpiece—but they deserve a spot on your plate, too. Artichokes are an impressive source of essential nutrients, including fiber, vitamins, and antioxidants. They’re also a tasty ingredient to cook with, whether you’re making chicken entrees or party-friendly dips. Read on to learn about the health benefits of artichokes, according to a nutritionist. Plus, find chef-approved ways to enjoy this special spring vegetable.

What Are Artichokes?

Native to Southern Europe and the Mediterranean, the artichoke plant is a member of the sunflower family. The part we know as an “artichoke” is actually the unopened flower head of the plant. The edible portions include the head’s meaty center, called the heart, and the base of the leaves that grow around the heart.

Nutrition and Health Benefits

If artichokes aren’t already part of your rotation, these nutritional benefits will inspire you to eat more of this unique vegetable.

Helps With Digestion

Artichokes are one of the best vegetables to eat for fiber. They’re particularly high in soluble fiber, a type of fiber that dissolves in water in the gut. This includes inulin, a soluble fiber that offers several digestive benefits, says Alma Simmons, RDN, LD, CDCES, registered dietitian nutritionist at The Ohio State University Wexner Medical Center. For starters, inulin acts as a prebiotic, meaning it supports the growth of beneficial gut bacteria. These bacteria also ferment inulin, which improves the “absorption of minerals such as calcium, magnesium, and iron, contributing to better digestive function,” she explains.

Supports Heart Health

As a source of soluble fiber, artichokes are excellent for the heart. Soluble fiber reduces the absorption of cholesterol into the bloodstream, thereby keeping blood cholesterol levels in check. This is important because high blood cholesterol is a major risk factor for heart disease, stroke, and other heart-related issues. Additionally, artichokes contain antioxidants that combat oxidative stress, which can otherwise damage heart tissues, per Simmons.

Reduces Disease Risk

If you want to boost your intake of antioxidants, reach for artichokes. The vegetable is rich in antioxidants such as vitamin C, according to Simmons. These antioxidants protect healthy cells from oxidative stress, helping stave off chronic conditions such as type 2 diabetes, cancer, and heart disease.

Balances Blood Sugar

The soluble fiber in artichokes can help regulate blood sugar, per Simmons. “Maintaining balanced blood sugar levels is vital for overall health, as it supports energy production, prevents chronic disease, and ensures proper metabolic function,” she says.

Promotes Liver Health

The liver is responsible for removing toxins from the body, so keeping it healthy is key. Artichokes can help, as their antioxidants can help reduce inflammation and protect liver cells from damage, Simmons shares. Plus, artichoke leaves contain cynarin, a compound that has been shown to improve liver function.

Buying Artichokes

“When shopping for artichokes, select ones with tightly packed, firm leaves,” says Jonathan Poyourow, chef and associate professor at Johnson & Wales University in Providence, Rhode Island. Skip any artichokes with loose or dried out leaves, which indicate old age. Also, “look for a deep green color with minimal browning, though some varieties like baby artichokes may have a slight purple hue,” says Poyourow. A fresh artichoke should feel heavy for its size and squeak slightly when you gently squeeze it, he adds.

How to Enjoy Artichokes

Fresh artichokes are available as whole flower heads. Artichoke hearts, which have been removed from the head, are sold frozen, marinated, or canned in water or oil.

Common Cooking Methods

Fresh artichokes can be prepared using various methods, each bringing out different textures and flavors, says Poyourow. “Steaming preserves nutrients while creating a tender texture, whereas boiling softens the leaves and heart, making them easier to eat,” he explains. Roasting enhances the natural sweetness while incorporating a slight smokiness. If you’re a fan of charred, nutty flavors, try cooking artichokes on the grill. “Sautéing is ideal for artichoke hearts, commonly used in Mediterranean dishes, and frying creates a crispy, flavorful texture perfect for snacking or appetizers,” says Poyourow.  

Complementary Ingredients

Due to their mild nuttiness and slight sweetness, artichokes pair well with a variety of ingredients. Try them with herbs like thyme, parsley, and basil, as well as acidic ingredients such as lemon and vinegar, says Poyourow. Artichokes also make a delicious partner for proteins like chicken, seafood (think shrimp or scallops), and lamb. 

Side Dishes

Most often, artichokes are served as a side dish with a dip. After preparing a fresh artichoke, simply pull off the outer leaves, dip them in a sauce like garlic butter or aioli, and scrape off the fleshy part with your teeth, says Poyourow. You can then discard the fibrous top. “Once you reach the center, remove the inedible fuzzy choke with a spoon to reveal the tender and fully edible artichoke heart, which is considered the most prized part of the vegetable,” explains Poyourow. Another option is to make stuffed artichokes for a flavorful side.

Pasta

Artichokes are delightful in pasta dishes, especially when paired with other spring vegetables. Try them in a baked broccoli pasta dish, complete with a rich and creamy cheese sauce. Craving a lighter meal? Artichokes will shine in a green bean pasta salad or Mediterranean pasta with olives and tomatoes. 

Pizza

Elevate your next pizza (or flatbread) with canned artichoke hearts. Try our Vegetable Lover’s Deep-Dish Pizza With Broccolini and Bell Pepper, or make a spinach and artichoke version for a riff on the classic dip.