Cardoon and lemon stew
Cardoon and lemon stew is a hearty, plant-based Mediterranean dish, primarily featuring the stalky cardoon vegetable braised in a bright, lemony broth. It's a staple in Italian, particularly Sicilian, and North African cuisines, often prepared simply with olive oil, garlic, and herbs. The stew is celebrated for its unique, slightly artichoke-like flavor and comforting texture.
🍽️ Nutrition at a glance
This stew is low in fat and protein, with most of its calories coming from complex carbohydrates and dietary fiber. It is an excellent source of vitamins C and K, as well as minerals like potassium and magnesium, with a typical serving containing roughly 150-200 calories.
Nutrition breakdown
| Calories | 170 kcal |
| Protein | 4.5 g |
| Carbs | 28 g |
| Fat | 5 g |
| Fiber | 10 g |
| Sugar | 5 g |
| Sodium | 350 mg |
| Vitamin C | 45 mg |
| Vitamin K | 40 mcg |
| Potassium | 650 mg |
| Magnesium | 45 mg |
| Folate | 75 mcg |
| Manganese | 0.4 mg |
| Iron | 2.1 mg |
| Calcium | 55 mg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Culturally, cardoons are a traditional winter vegetable in the Mediterranean, often featured in holiday meals. Nutritionally, they are a rare, high-fiber food that provides prebiotic benefits, supporting gut health, while their lemony preparation enhances the absorption of plant-based iron.
