White bean stuffed artichoke hearts (Αγκινάρες γεμιστές με λευκά φασόλια)

Ingredients

• 12frozen artichoke hearts
• 540 ml (19 fl oz)canned white kidney beans
• 1lemon (zest and juice)
• 75 g (½ cup)crumbled Greek feta
• 15 g (¼ cup)finely chopped flat-leaf parsley
• 2 tbspchopped sun-dried tomatoes, packed in oil
• 1 tbspolive oil
• 1 tbspcapers
• ½ tspblack pepper
• ½ tspsalt
• 60 g (¼ cup)Greek yoghurt
• 3–4 tbspolive oil

Instructions

1. 1

   Defrost artichokes

   Leave the artichoke hearts at room temperature for about 1 hour. They do not need to be completely thawed.

2. 2

   Heat the oven

   Preheat the oven to 175°C (350°F).

3. 3

   Start the filling

   While the artichokes thaw, begin making the filling.

4. 4

   Mash the beans

   Put the white kidney beans in a medium bowl and mash them with a fork, the back of a spoon or a potato masher. Keep the mixture textured rather than completely smooth.

5. 5

   Add lemon

   Finely zest the lemon, then juice it. Stir both the zest and freshly squeezed juice into the mashed beans.

6. 6

   Mix the filling

   Add the feta, parsley, sun-dried tomatoes, 1 tablespoon of olive oil, capers, salt and pepper, and mix well. Add the Greek yoghurt and stir to combine.

7. 7

   Prepare the tray

   Arrange the artichoke hearts on a parchment-lined or lightly greased baking tray. Brush their outsides lightly with olive oil.

8. 8

   Fill the hearts

   Spoon as much filling as will fit into the centre of each artichoke heart. Be generous, but keep the filling within the sides.

9. 9

   Bake until tender

   Bake on the oven’s middle rack for about 30 minutes, until the tops are lightly toasted and a sharp knife pierces the artichoke hearts easily.

10. 10

    Finish with oil

    Remove the tray from the oven and drizzle the artichoke hearts with a little more olive oil.

11. 11

    Serve

    Enjoy while warm.

What are stuffed artichoke hearts?

Artichokes are a familiar part of Greek cooking, often served with lemon and olive oil or paired with pulses and herbs. This version turns frozen artichoke hearts into individual portions, filled with white beans, feta and other Mediterranean-style ingredients.

The beans make a hearty, textured filling, while lemon, capers and sun-dried tomatoes bring brightness and savoury depth. Baking warms everything through and lightly colours the tops.

Nutrition and macros by portion

The nutrition label shows one serving as written: 140 calories, 7g protein, 16g carbs, 8g fat.

White beans provide most of the carbohydrates and a good share of the protein, while feta and yoghurt add some protein and fat. Olive oil and oil-packed sun-dried tomatoes contribute much of the fat. For a more balanced plate, serve one or two hearts with a generous salad or other non-starchy vegetables.

Building a balanced filling

Beans: Mash them until they hold together but still have some texture. A completely smooth mash can make the filling dense.

Flavourings: Lemon zest and juice, capers, parsley and sun-dried tomatoes give the mild beans a lively, savoury character. Feta adds saltiness, so taste the mixture before adding extra salt.

Getting the artichokes ready

Thawing: Let the hearts soften at room temperature for about an hour, as directed. If they are still a little frozen, they can still be filled and baked.

Drying: If the hearts seem wet after thawing, gently blot them before brushing with oil. This helps the filling stay in place and prevents excess water from collecting on the tray.

Filling without spilling

Filling: Spoon the bean mixture into the natural centre of each heart, adjusting the amount to its size. Keep the mound below the edges so it stays put as the artichokes bake.

Spacing: Arrange the hearts in one layer with a little room between them. This makes them easier to handle and helps them heat evenly.

Judging when they are done

Colour: Look for lightly toasted tops rather than a deeply browned crust. Check the artichoke itself with a sharp knife; it should pierce easily.

Timing: The recipe gives about 30 minutes in a 175°C oven. Check towards the end, since the size and starting temperature of the hearts can affect how quickly they heat through.

Serving suggestions

Serve the hearts warm as a starter, or pair them with a Greek-style salad and bread for a more filling meal. The lemon and herbs also work well alongside grilled vegetables.

A little extra olive oil is the recipe’s finishing touch. Add it sparingly if the sun-dried tomatoes are already particularly oily.

Recipe notes & tips

• Drain the beans well so the filling is not loose.
• Mash the beans by hand to keep some texture.
• Taste before adding the salt, as feta and capers are already salty.
• Use the artichoke hearts’ natural centres as a guide for how much filling to add.
• Check tenderness with a sharp knife near the end of baking.
• Add the final drizzle of olive oil just before serving.

Variations

• Add garlic: Mix a little finely grated garlic into the bean filling.
• Use fresh tomatoes: Replace the sun-dried tomatoes with finely chopped, well-drained fresh tomato.
• Change the herbs: Use chopped dill or mint in place of some of the parsley.
• Add chilli: Stir a pinch of chilli flakes into the filling for gentle heat.
• Make it dairy-free: Leave out the feta and yoghurt, and add a little extra mashed bean to bind the filling.

Common mistakes to avoid

• Over-mashing the beans: Stop while some pieces remain for a more textured filling.
• Overfilling the hearts: Keep the mixture inside the edges so it does not spill onto the tray.
• Skipping the drain: Drain the beans thoroughly to avoid a watery filling.
• Adding salt too soon: Taste after mixing in the feta and capers, then season if needed.
• Baking by colour alone: Test that the artichoke heart is tender with a sharp knife.
• Using too much finishing oil: Drizzle lightly, especially if the tomatoes are oily.

How to store

Refrigerate leftovers in an airtight container for up to 3 days. Reheat in an oven at 175°C until warmed through; the filling may soften slightly. Avoid leaving cooked artichokes at room temperature for extended periods.

Frequently asked questions