Artichokes with peas and ham

Artichokes, peas, and ham: a fiber-friendly dish for digestion.

High Fiber Protein Rich Polyphenol Rich

Recipe description

This simple warm dish pairs artichokes with peas and ham for a comforting, everyday meal. Artichokes bring fiber and natural sweetness, plus prebiotic compounds that can help nourish friendly gut bacteria. Peas add plant-based fiber and protein, supporting a balanced plate. The ham provides savor and protein, helping the meal feel satisfying without heaviness. The combination introduces plant diversity and polyphenols from the vegetables, which can contribute to a varied gut microbe-friendly pattern as part of a mindful eating routine.

Published on: July 19, 2026
Artichokes with peas and ham
Prep 20 min Cook 28 min Medium
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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

🌿 Fiber diversity
85
🍇 Polyphenol density
70
🧬 Diversity support
75
🫧 Fermentation support
0

Ingredients

Artichoke
4 piece
Artichoke
Pea, green
1 cup
Pea, green
Ham, cooked
150 gram
Ham, cooked
Oil, olive
2 tablespoon
Oil, olive
Garlic
2 clove
Garlic
Salt
0.5 teaspoon
Salt
Black pepper
0.25 teaspoon
Black pepper
Lemon juice
1 tablespoon
Lemon juice

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.

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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