Recipe description
July 19, 2026
Artichokes with peas and ham
Artichokes, peas, and ham: a fiber-friendly dish for digestion.
High Fiber
Protein Rich
Polyphenol Rich
82%
General Gut Health Match
This score is based on all ingredients included in the food recipe and provides a match score for the general population which is not personalized to your personal profile or gut microbiome test.
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Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber from artichokes and peas.
- Includes diverse plant ingredients and polyphenols from vegetables and olive oil.
- Balanced with ham for protein and olive oil for healthy fats, supporting satiety.
Gut Health Score
How these gut-support scores are calculated
These scores are estimated from the recipe’s ingredients, nutritional profile, and gut-health relevance. They are intended as practical guidance, not as medical advice.
Fiber support
Looks at fiber-rich ingredients such as legumes, vegetables, fruit, whole grains, nuts, and seeds.
Polyphenol support
Reflects ingredients such as berries, herbs, spices, cocoa, olive oil, colorful vegetables, and other plant foods.
Diversity support
Considers the variety of plant-based ingredients used in the recipe.
Inflammation-balance support
Considers the balance between whole-food ingredients, healthy fats, added sugars, refined carbohydrates, and highly processed components.
Fermentation support
Reflects fermented ingredients or ingredients that may support microbial fermentation, such as prebiotic fibers.
Blood-sugar balance support
Considers fiber, protein, fat quality, added sugars, and the type of carbohydrates in the recipe.
Ingredients
Artichoke
4
piece
Pea, green
1
cup
Ham, cooked
150
gram
Oil, olive
2
tablespoon
Garlic
2
clove
Salt
0.5
teaspoon
Black pepper
0.25
teaspoon
Lemon juice
1
tablespoon
Instructions
1
Prepare the artichokes by trimming the stems and removing the tough outer leaves. Cut each artichoke in half and remove the fuzzy choke with a spoon.
2
Bring a pot of salted water to boil and cook the artichokes for 15-20 minutes until tender. Drain and set aside.
3
Heat olive oil in a large pan over medium heat. Add minced garlic and cook for 1 minute until fragrant.
4
Add the diced ham to the pan and cook for 2-3 minutes until slightly crispy.
5
Add the green peas to the pan and cook for 3-4 minutes until heated through.
6
Add the cooked artichokes to the pan and gently stir to combine all ingredients.
7
Season with salt, black pepper, and lemon juice. Cook for another 2 minutes to allow flavors to meld.
8
Serve warm immediately.
More Recipes For Your Gut
Nutrition
440 kcal
Calories
24 g
Protein
38 g
Carbohydrates
7 g
Fiber
6 g
Sugar
22 g
Fat
6 g
Saturated fat
0.9 g
Salt
FAQ
Is this gluten-free?
Yes—naturally gluten-free, but check the ham label for any gluten-containing additives.
Can I make this vegetarian or vegan?
Yes; substitute the ham with a plant-based alternative or omit it and add more peas/artichokes or smoked tofu.
How many servings does it make?
2 servings.
How should I store leftovers?
Refrigerate in an airtight container for up to 2 days; reheat gently.
What allergens are present?
Contains pork (ham). Also contains garlic and lemon. If you avoid pork, substitute or omit.
Can I use a different oil?
Yes—neutral oil or olive oil both work; olive oil adds flavor.
How do I know when the artichokes are cooked?
They’re tender when pierced easily with a knife.
Can I freeze this or how should I reheat?
Freezing isn’t ideal; refrigerate up to 2 days and reheat gently on the stove.
How can I vary the flavors?
Try adding lemon zest, chili flakes, capers, or parsley for a different note.
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