Italian artichoke fava bean and peas: aka Vignarola is full of protein

Posted by

Başak

April 4, 2026

On April 4, 2026

Preparation: 15 mins

Cooking: 20 mins

Difficulty: easy

Yields: 2 portions

Cost: low

If you want to go straight to the recipe click here

Introduction to Italian artichoke fava bean and peas recipe

Also known as Vignarola, this Italian artichoke fava bean and peas recipe is a delicious, traditional, and healthy dish that is the ultimate culinary symbol of spring.
This well calibrated union is a delight for the palate, the eyes, and, above all, the body, whether it’s spring or not. This should come as no surprise to readers of CHE Food Revolution, as only healthy recipes are shared here. However, this peasant dish is particularly beneficial in the Hippocratic sense.

“Let food be thy medicine, and medicine be thy food.”

Hippocrates seemed to be referring precisely to vignarola! Let’s see why

Health benefits of Italian artichoke fava beans and peas

This simple dish of artichokes, peas, and broad beans is packed with bioactive compounds that are highly beneficial to the body. Let’s examine them ingredient by ingredient.

Artichokes: The therapeutic benefits of artichokes have been known since ancient times. The ancient Egyptians, Romans, and Greeks used them for millennia to treat liver and digestive disorders (1). Modern studies have shown that artichokes have anti-inflammatory, antioxidant, antimicrobial, and anti-tumor properties, as well as hepatoprotective and cardioprotective effects. This is all possible thanks to their high content of bioactive compounds, such as phenolic acids, flavonoids, anthocyanins, vitamins, inulin, and pectins (2, 3).
Peas: they nourish and satisfy without weighing you down. They are considered a food with a medium-low glycemic index and are gluten-free. They also have a good protein content (6 g per 100 g of fresh peas). Most importantly, the proteins and peptides in peas have multiple biological properties, such as regulating metabolic syndrome, and they do not contain common allergens. Peas are also rich in dietary fiber and are an excellent source of minerals, such as calcium, iron, and zinc, as well as vitamins, including carotenoids and folic acid (4, 5). Furthermore, peas are legumes rich in polyphenols, particularly flavonoids, which perform various beneficial biological functions (6).
Fava or Broad beans: have a higher protein content than most other legumes. They are a rich source of vitamins and minerals, and they are low in fat. In addition to their nutritional value, fava beans are a rich source of bioactive compounds that have been attributed with health-promoting properties. These include phenolic compounds, resistant starch, dietary fiber, non-protein amino acids (L-DOPA and GABA), and bioactive peptides, which demonstrate high biofunctional potential (8).

So why is vignarola so little known? Honestly, I don’t have an answer to that question, but I will do everything in my power to share it with as many people as possible.

TO LEARN WHAT MACCO (SICILIAN FAVA BEAN SOUP) IS AND HOW TO PREPARE IT EASILY

Ingredients for a yummy Italian artichoke fava bean and peas

1 large or 2 small artichokes
300g fresh broad beans to shell (150g if using frozen or unshelled)
300g fresh peas to shell (150g if using frozen or unshelled)
1–2 spring onions or 1 small onion
Half a head of romaine lettuce
The juice of 1 lemon for washing the artichokes
2–3 tbsp extra virgin olive oil
approx. 50ml vegetable stock or plain water for cooking
1 tsp lesser calamint or, mint or for a different flavour, dill
1–2 tbsp lemon juice (to serve, optional)
Salt to taste

Directions for a plant-based artichoke, fava and pea dish

Step 1. Clean the artichoke by removing the tough outer leaves and any thorns. Cut it into wedges, then soak them in a mixture of water and lemon juice to stop them turning brown.

Step 2. Meanwhile, shell the peas and broad beans, then rinse them under running water. Wash and slice the spring onions into rounds.

Step 3. Place the pan on the heat and add the oil and sliced spring onions. After about half a minute, add the rinsed artichoke wedges. Cook them with 50ml of vegetable stock or plain water for about 5 minutes with the lid on.

Step 4. Add the shelled and washed peas and broad beans, along with a little more water if needed. Replace the lid and cook for a further 10–15 minutes until tender but not so soft that they fall apart.

Step 5. Just before turning off the heat, add the washed, roughly chopped lettuce leaves. You can also add the mint or dill at this point. Continue cooking for a maximum of 5 minutes.

Step 6. Season with salt and, if desired, some lemon juice whisked with a little oil.

Serve the vignarola hot, warm or cold.

Vignarola is a Roman dish, but exactly which era of Rome are we talking about?

It’s a fair question — you’ll soon be just as curious as I am!
In Istanbul, the former capital of the Eastern Roman Empire under the name Byzantium, there is a dish made with artichokes, broad beans and peas that reminds me exactly of vignarola.
The first time I tasted this dish, which happened in a Portuguese town called Tavira Romana, I was reminded of the artichokes my mother (from Istanbul) makes with extra virgin olive oil, lemon juice and dill. That’s why I find myself wondering: Which ‘Rome’ did the vignarola recipe originally come from?a prima volta che ho assaggiato questo piatto (non ci crederete ma è accaduto in una citta portoghese, conosciuta come Tavira ROMANA), difatti ho pensato immediatamente ai carciofi che prepara mia madre, con tanto olio extravergine di oliva, succo di limone e aneto. Ecco perché viene da chiedermi: chissà a “quale Roma” apparteneva originariamente la ricetta della vignarola!

Smart combos

In modern Italian cuisine, vignarola is often considered a basic side dish, typically served alongside meat. However, from a nutritional point of view, this dish is every bit as good as meat-based main courses, being rich in plant-based protein, complex carbohydrates, healthy fats, dietary fibre, vitamins, and essential minerals. For this reason, it should be considered a main course in its own right – light yet nutritious.

The only aspect to bear in mind concerns the quality of the protein in pulses. As discussed in previous recipes featuring pulses, they do not contain all the essential amino acids in the same proportions as animal proteins and are particularly deficient in certain sulphur-containing amino acids, such as methionine and cysteine. However, this limitation can easily be overcome by combining pulses with cereals, which have a complementary amino acid profile. In fact, cereals are relatively low in lysine but rich in methionine and cysteine. Combining these two food groups therefore provides a more complete protein profile. Furthermore, they do not need to be consumed in the same meal; it is sufficient for them to be eaten throughout the day.

It would be a brilliant idea to use vignarola as a condiment for a hearty salad containing barley or other grains like millet, or for a rice or pasta dish. Alternatively, you can use them to serve with chickpea and mushroom patties or buckwheat pancakes.

Bon appétit and happy revolution!

Bibliography
1) Lattanzio, V.; Kroon, P.A.; Linsalata, V.; Cardinali, A. Globe Artichoke: A Functional Food and Source of Nutraceutical Ingredients. J. Funct. Foods 2009, 1, 131–144.
2) Dosi, R.; Guida, V.; Severino, V.; Maro, A. Di Nutritional and Metabolic Profiling of the Globe Artichoke (Cynara scolymus L. “Capuanella” Heads) in Province of Caserta, Italy. Aust. J. Crop Sci.
3) Feiden, T.; Valduga, E.; Zeni, J.; Steffens, J. Bioactive Compounds from Artichoke and Application Potential. Food Technol. Biotechnol. 2023, 61, 312–327.
4) Ge J., Sun C.X., Corke H., Gul K., Gan R.Y., Fang Y.P. The Health Benefits, Functional Properties, Modifications, and Applications of Pea (Pisum sativum L.) Protein: Current Status, Challenges, and Perspectives. Compr. Rev. Food Sci. Food Saf. 2020;19:1835–1876.
5) Kan L., Nie S., Hu J., Wang S., Bai Z., Wang J., Zhou Y., Jiang J., Zeng Q., Song K., et al. Comparative Study on the Chemical Composition, Anthocyanins, Tocopherols and Carotenoids of Selected Legumes. Food Chem. 2018;260:317–326.
6) Fahim J.R., Attia E.Z., Kamel M.S. The Phenolic Profile of Pea (Pisum sativum): A Phytochemical and Pharmacological Overview. Phytochem. Rev. 2019;18:173–198.
7) Raikos V., Neacsu M., Russell W., Duthie G. Comparative study of the functional properties of lupin, green pea, fava bean, hemp, and buckwheat flours as affected by pH. Food Sci. Nutr. 2014;2:802–810.
8) Martineau-Côté, Delphine et al. “Faba Bean: An Untapped Source of Quality Plant Proteins and Bioactives.” Nutrients vol. 14,8 1541. 7 Apr. 2022