Chardons de Bordeaux

Chardons de Bordeaux is a delightful vegan dish featuring tender artichoke hearts and a medley of seasonal vegetables, all lightly sautéed and served on a bed of fluffy quinoa. This vibrant and nutritious meal captures the essence of French cuisine while remaining completely plant-based.

Ingredients

• Quinoa - 150 grams
• Artichoke hearts (canned or jarred) - 200 grams, drained and chopped
• Zucchini - 1 medium, diced
• Carrot - 1 medium, diced
• Red bell pepper - 1 medium, diced
• Garlic - 2 cloves, minced
• Olive oil - 2 tablespoons
• Fresh parsley - 2 tablespoons, chopped
• Lemon juice - 1 tablespoon
• Salt - 1/2 teaspoon
• Black pepper - 1/4 teaspoon

Steps

1. Rinse the quinoa under cold water and cook it in a pot with 300 ml of water. Bring to a boil, then reduce heat and simmer for about 15 minutes until the water is absorbed. Fluff with a fork and set aside.
2. In a large skillet, heat the olive oil over medium heat. Add the minced garlic and sauté for 1 minute until fragrant.
3. Add the diced zucchini, carrot, and red bell pepper to the skillet. Sauté for about 5-7 minutes until the vegetables are tender.
4. Stir in the chopped artichoke hearts, salt, and black pepper. Cook for an additional 3-4 minutes until heated through.
5. Remove the skillet from heat and mix in the chopped parsley and lemon juice.
6. To serve, place a portion of quinoa on each plate and top with the sautéed vegetable and artichoke mixture.

Nutrition

• Calories: 350
• Protein: 10 g
• Carbs: 60 g
• Fiber: 10 g
• Sugar: 5 g
• Sodium: 300 mg
• Cholesterol: 0 mg
• Total Fat: 10 g
• Saturated Fat: 1 g
• Unsaturated Fat: 9 g
• Water: 0.5 L

Health Benefits

• Rich in fiber, promoting digestive health.
• Packed with vitamins and minerals from the variety of vegetables.

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