Recipe Courtesy of Healing the Vegan Way
Growing from flower buds in the sunflower family, artichokes have been used since early documented history to soothe digestion. These crunchy fritters are broiled rather than fried, making them a healthy version of familiar fried comfort foods. They are flavored with bright green herb parsley, another historical digestive aid, which also delivers plenty of vitamin A, C and K and boosts the immune system. Serve with dipping sauces, such as Creamy Mexican Dipping Sauce (page 234), Raw Cashew Sour Cream (page 113), or Pesto (page 215).
YIELD: 1 ½ cups fritters
Prep time: 10 minutes, Cook time: 10 minutes, Total time: 20 minutes,
Serving size: ⅛ cup, Number of servings: 10
1 (14-ounce) can artichoke hearts, quartered (1 ½ cups) (for lower sodium, use frozen and defrosted or fresh)
¼ cup plus 2 tablespoons bread crumbs
2 tablespoons yellow or blue cornmeal
1 tablespoon minced fresh flat-leaf parsley
½ teaspoon sea salt, or to taste
¼ teaspoon crushed red pepper flakes
⅛ teaspoon freshly ground black pepper
1. Drain the artichoke hearts well. Place the remaining ingredients in a bowl and mix well.
2. Preheat the oven broiler on low.
3. Coat each artichoke heart well with the bread crumb mixture and place on a baking sheet.
4. Cook until slightly browned, about 7 minutes.
Replace the parsley with fresh dill or cilantro.
You can dip the artichokes in olive oil before coating with the bread crumb mixture. Use one hand for dipping in the oil, and the other hand for coating with the bread crumbs.
Go Indian by replacing the parsley with fresh cilantro, and adding 1 tablespoon of ground curry powder and 1 teaspoon of ground cumin.
Go Mexican by replacing the parsley with fresh cilantro, and adding 1 tablespoon of chili powder, 1 teaspoon of ground cumin, and 1/8 teaspoon of chipotle chili powder.
For gluten-free, use gluten-free bread crumbs.
Nutrition Facts per serving (51g): Calories 35, Fat Calories 0, Total Fat 0 g, Saturated Fat 0 g, Cholesterol 0 mg, Sodium 155 mg, Total Carb 7 g, Dietary Fiber 1 g, Sugars 2 g, Protein 1g.
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