Warm Braised Baby Artichoke Salad with White Beans and Manchego

Warm Braised Baby Artichoke Salad with White Beans and Manchego

Interested in trying a new and different recipe, one that will tempt your taste buds and warm your tummy? Try this one with baby artichokes, white beans, and Manchego cheese. It’s healthy, easy to prepare, and a pleasure to eat.

The baby artichokes are packed with fiber, antioxidants, and phytonutrients, and this warm artichoke salad is a perfect way to incorporate them into your meals. The blanched and sautéed artichoke hearts are tender, succulent, and golden-crusted. They can be enjoyed straight from the pan or in any number of other preparations. But it’s the Manchego cheese – made in the La Mancha region of Spain – that gives this recipe its unique flavor. Manchego is a goat cheese that is creamy and buttery with the slight tartness typical of goat cheese.

If you are following a low-starch diet, you might opt to omit the beans and substitute a low-sucrose, low-starch vegetable in their place.

Serves 4 to 6

Sucrose and starch tolerance vary. Individuals may need to modify the recipe to meet personal diet goals.

Do you have Sucrose Intolerance?


For braised baby artichokes

  • 4 cups of water
  • 1 lemon
  • 20 to 24 baby artichokes
  • 3 tablespoons olive oil
  • 6 to 7 sage leaves, chopped
  • 2 cloves of garlic, minced
  • ½ teaspoon Kosher salt
  • ¼ black pepper, freshly ground
  • 2 bay leaves

For the salad

  • 15-ounce can of white beans, drained and rinsed
  • ½ cup of capers, drained
  • ½ cup of chopped fresh parsley
  • salt and pepper
  • 4 ounces or a small block of Manchego cheese, shaved
  • lemon wedges


  1. Place water in a large bowl and squeeze the lemon into the water. Place the squeezed lemon halves in the water as well. Remove the tough outer leaves of the artichokes. Cut in half and trim pointy tops and stems. Drop them into the bowl.
  2. Heat olive oil in a large sauté pan with a lid over medium heat. Add in the chopped sage leaves and fry leaves for a minute. Stir in the garlic and cook stirring constantly for 30 seconds.
  3. Using a slotted spoon, take out the baby artichokes and transfer them to the sauté pan. Pour in 1½ cups of the lemon and water into the pan. Discard the rest of the water. Stir, season with salt and pepper, put the lid on, and cook on medium-low heat for 15 to 20 minutes or until artichokes are tender.
  4. When the baby artichokes are cooked, spoon them out, and place them into a large mixing bowl. Let the remaining liquid reduce until ½ to ¾ cup remains, 10 minutes or so.
  5. To assemble: Add in the white beans, capers, and parsley into the bowl with the artichokes. Pour the warm reduced liquid over the salad. Taste for seasoning and give it a gentle stir.
  6. Transfer the salad into a large oval serving plate. Shave thin slices of Manchego cheese over the top. Serve warm with lemon wedges.
  7. The salad is still good when it is served cold. As long as it is kept in an airtight container in the fridge, it will keep its freshness for two days.

Recipe from: Foolproof Living

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