Crispy Artichoke Heart Salad

Crispy artichoke heart salad with baby kale, where have you been hiding? I’m calling this a salad—using that term quite liberally—because there are (wilted) greens in the recipe, and because it’s a good way to begin a meal, and because it tastes good cold (or warm)…..but I can totally see this as a side dish, or pulsed a few times in the processor and served as a dip. Seriously good stuff there….and way more flavorful, interesting and healthy than your standard spinach artichoke dip. Cuz really, isn’t that the taste we’re all looking for while not looking for the gluttonous feeling we get after eating that stuff?  Yup! I’d be guilty of that right there. Enter the crispy artichoke heart salad.  So good, I had to stop myself from eating the entire batch myself.

This is a finicky time of year for salads. One day it’s humid and all I can think about is cooling, refreshing, crunchy veggies—-like in this chopped salad—and the next day there is a chill in the air, it’s obvious that fall has arrived and when I think salad it has some cooked veggies incorporated into it—-like this roasted butternut squash salad—- and then there it goes flip flopping back again! What’s a home cook to do?

There are so many reasons I love this crispy artichoke heart salad….crispy being one of them. Seriously, who doesn’t like crispy? And those hemp seeds? Ah…yum….the perfect sort of bread crumb texture appears—-adding protein rather than calorie laden gluten. If crispy is on your agenda, be sure to defrost the artichoke hearts and thoroughly dry before roasting.  My sister and I share a love of all things artichoke hearts…and this has got to be my favorite so far—-and I’m sure she will agree. Natalie, this one’s for you!

I keep frozen artichoke hearts on hand always—-you never know when you’ll be inspired to make these vegan “crab” cakes——and I also roast them for crudité platters VERY OFTEN. Artichoke hearts are a wholesome choice because they are loaded with antioxidants, are a good source of Vitamin C and fiber, and boosts the liver’s ability to produce bile—which is critical for proper digestion.

Roasting the artichoke hearts for salad is so smart……you get the flavor and texture enhancement AND using the hot hearts to wilt the kale is GENIUS! The warmth of the artichokes softens the kale just a bit, so even folks (like hubby) who don’t like cooked greens will still be able to enjoy this salad.

The flavors in this crispy artichoke heart salad are so good I found a second way to enjoy this recipe….pulse in the food processor and use it as a dip or a topping for crunchy seed crackers!

Hey, lemony arugula salad with artichoke hearts, there’s a new kid in town, her name is crispy artichoke heart and kale salad and she’s moving in on your territory!  So many artichoke heart recipes, so little time…..

📖 Recipe

Crispy Artichoke Heart Salad

Author: Debra Klein

Crispy, tangy, healthy….all in one! You can also pulse this in the food processor for an awesome crostini appetizer. I

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Prep Time 5 minutes mins

Cook Time 45 minutes mins

Total Time 50 minutes mins

Course Salad

Cuisine American

Servings 6

Calories 149 kcal

Ingredients

  

1x2x3x

• ▢ 2 12 oz packages frozen artichoke hearts
• ▢ 3 Tablespoons avocado oil
• ▢ 2 Tablespoons fresh lemon juice
• ▢ 2 teaspoon dijon mustard
• ▢ 6 large cloves garlic finely grated
• ▢ 1 teaspoon sea salt
• ▢ ½ teaspoon white pepper
• ▢ ¼ cup hemp seeds
• ▢ 1 lemon cut in half and then into very thin slices
• ▢ 1 ½ cups baby kale*

Instructions

 

• Defrost artichoke hearts and pat dry with paper towels.
  
• Preheat oven to 425. Line large rimmed baking sheet with unbleached parchment paper.
  
• In a large bowl, whisk together avocado oil, lemon juice, mustard, garlic, salt and pepper. Mix in artichoke hearts, hemp seeds and lemon wedges. Roast in preheated oven for 30 minutes. Stir. Turn temperature up to 450 and roast for another 15 minutes, until artichokes begin to brown and crisp up.
  
• Remove from oven and immediately stir in kale. It will wilt without cooking in the oven from the pan and the artichokes still being hot.
  
• OPTIONAL: Roast as directed above and then put everything in the food processor and pulse, leaving chunky and use as a dip. YUM!!
  
• Serve while still warm, or at room temp or straight from the fridge. It’s all good!
  
• Salad will stay good in the fridge for 3 days.
  
• Dip will stay good for up to a week in the fridge in a container with tight fitting lid.
  

Notes

You can use artichoke hearts straight from the freezer, but they will not crisp up as well. If a crispier texture is desired, thaw and pat dry before adding artichoke hearts to marinade.

If you don’t like/don’t have access to baby kale, use whatever greens you prefer. Spinach works well in the salad, so would chopped chard, collards or regular kale. Just be sure to chop larger leaves into bite sized pieces.

Nutrition

Calories: 149kcalCarbohydrates: 9gProtein: 5gFat: 11gSaturated Fat: 1gPolyunsaturated Fat: 4gMonounsaturated Fat: 5gSodium: 441mgPotassium: 227mgFiber: 4gSugar: 1gVitamin A: 675IUVitamin C: 21mgCalcium: 50mgIron: 2mg

Note

The nutrition calculations were done using online tools. To obtain the most accurate representation of the nutritional information in any given recipe, you should calculate the nutritional information with the actual ingredients you used. You are ultimately responsible for ensuring that any nutritional information is accurate, complete and useful.

Did you make this recipe? Please leave a review below, then snap a picture and tag me @dkhealthcoach or use hashtag #dkhealtcoach on Instagram so I can see it!!