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Emergency Food Recipe Of The Week #9: Artichoke and Chickpea Salad


Artichoke and chickpea salad

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As puts it: “Did you ever think you could eat gourmet food during a natural disaster?” Honestly, no. The way I imagine cooking in times of disaster or crisis is trying as much as possible to keep your regular meals, perhaps a bit less tasty because you have to replace some fresh ingredients with canned foods or dry vegetables and fruit.


But never have I thought you could cook fancy gourmet meals with the things you find in your stockpile. Well, now I know it`s possible and I want to show you how to make an amazing artichoke and chickpea salad, too. Best thing about this recipe: you don`t have to use all the ingredients on the list, so if you`re missing a couple of things, it`s ok.


But first, let me show you why this salad is worth preparing. Here are just some of the benefits you`ll get from the main ingredients:


HealthDiaries give us 8 good reasons to eat artichokes:


1. They`re High In Antioxidants

A study done by the USDA found that artichokes have more antioxidants than any other vegetable and they ranked seventh in a study of the antioxidant levels of 1,000 different foods.


2. They Prevent And Even Treat Cancer

Studies done with artichoke leaf extract have found that they induce apoptosis (cell death) and reduce cell proliferation in many different forms of cancer, including prostate cancer, leukemia, and breast cancer. An Italian study found that a diet rich in the flavanoids present in artichokes reduces the risk of breast cancer.


3. It`s Good For The Liver

Thanks to cynarin and another antioxidant, silymarin, artichokes are very beneficial to the liver. Studies have found they may even regenerate liver tissue. Artichokes have long been used in folk and alternative medicine as a treatment for liver ailments and the scientific studies are now proving them to be correct.


4. It Reduces Cholesterol

Ingredients in artichoke leaves have been shown to reduce cholesterol by inhibiting HMG-CoA reductase. They raise good cholesterol (HDL) and lower bad cholesterol (LDL).


5. They`re High in Fiber

One large artichoke contains a quarter of the recommended daily intake of fiber. A medium artichoke has more fiber than a cup of prunes.


But what about chickpeas? Can they keep up?


Elements4Health give us 3 BIG reasons to include chickpeas in our meals:


1. They Reduce Cholesterol

The fiber in chickpeas helps to decrease blood cholesterol levels. 47 participants took part in a study to compare the effects of a chickpea-supplemented diet and those of a wheat-supplemented diet on human serum lipids. The inclusion of chickpeas in the diet resulted in lower serum total and LDL cholesterol levels.


2. They Prevent Diabetes

Preliminary evidence suggests the consumption of chickpeas may be beneficial for correcting dyslipidaemia (when the concentration of cholesterol or lipids in the blood exceeds normal limits), and preventing diabetes.


3. They Prevent Cardiovascular Disease

Regular consumption of pulses such as chickpeas may reduce risks of coronary heart disease.


However, if you`re prone to developing kidney stones, try not to eat chickpeas too aften, as they contain oxalate.


Now let`s get to the recipe. According to, here`s what you need for 4 servings:

  • 6 oz. jar marinated artichoke hearts
  • 1/4 cup chopped fresh parsley OR 1 Tbsp. dried parsley flakes
  • 2 Tbsp. extra virgin olive oil
  • 2 Tbsp. white wine vinegar
  • 1 clove garlic, minced
  • 1/2 tsp. dried oregano
  • 1/4 tsp. each salt and pepper
  • 2 (18 oz.) cans chickpeas, drained and rinsed
  • 1/4 cup grated Parmesan cheese


Now drain the artichoke hearts, but keep the liquid in a separate bowl. Slice the artichokes thinly and set them aside. Then, whisk the liquid with parsley, vinegar, oil, garlic, oregano, salt and pepper.


It`s time to add the sliced artichoke hearts, the chickpeas and Parmesan cheese. Gently toss.


That`s it. You`re done with the preperation. Now you can eat it as a salad or as sandwich filling, as you wish. Enjoy!


More emergency food recipes on:


By Alec Deacon





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