Artichokes à la Barigoule with French lentils
This dish is my little love letter to France, with a Cook with Jess twist. Tender artichokes are gently braised in white wine, olive oil, veggies and herbs (the classic French “à la Barigoule” style), served with French lentils. It’s rustic, lemony, and full of flavour, but still gentle on kidney health thanks to plant protein, plenty of veg, and a lighter, broth-based cooking method. Add a slice of crusty baguette to soak up all those juices and you’ve got comfort, balance, and a little Paris-in-a-bowl moment.
Bon appétit
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(Serves 4)
2 tbsp extra virgin olive oil
1 onion, finely diced
2 carrots, diced
2 cloves garlic, sliced
¼ bunch parsley, leaves picked and stems finely chopped
A few bay leaves
¼ bunch thyme leaves
½ cup dry white wine
½ cup French (Puy) lentils
3 cups homemade or reduced-salt vegetable stock
400g cooked artichoke hearts
250g punnet cherry tomatoes, halved
Juice of 1 lemon
Pinch of salt
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Build flavour:
Heat olive oil in a large pan over medium heat. Sauté onion, carrot, parsley stems and garlic until fragrant. Add thyme and bay leaf. Deglaze with white wine and simmer for a minute.Simmer & soften:
Add stock and lentils, cover, and cook gently over low heat for 15-20 minutes, or until the lentils are tender. Add artichokes and cherry tomatoes around the 10 minuet mark to braise.Serve:
Spoon artichoke braise into shallow bowls. Drizzle with olive oil, add a squeeze of lemon juice, scatter with parsley, and if you like, serve with a slice of baguette for that perfect dip-and-soak moment.
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Snapshot!
Each serve provides around 942 kJ of energy with a balanced 9g of plant protein and 5g of total fat, mostly the heart-healthy monounsaturated kind (3g).
Carbohydrates sit at 21g with 9g of natural sugars, while an impressive 12g of fibre makes this dish a real gut-loving hero.
With low sodium (281mg), moderate potassium (841mg) and phosphorus (167mg), it’s a nourishing, balanced meal that’s proof that flavour and function can share the same plate.
What it means on the plate
This dish is pure balance in a bowl, packed with lean protein from lentils, and a rainbow of veggies that bring colour, texture, and an incredible 12 grams of fibre. Olive oil adds that heart-loving richness, while the gentle braising keeps everything tender and full of flavour without needing extra salt. The result? A nourishing, feel-good meal that supports kidney health while still tasting like a little French holiday on a plate.
Food group balance → This dish packs a whole lot of veg!
Protein 1 serves (lentils)
Vegetables 3 serves! (artichokes, carrot, onion, garlic, tomato & herbs)
Fruit 0.1 serve (lemon)
CWJ Takeaway
This dish is everything I love about cooking! Simple ingredients, beautiful flavours, and balance in every bite. It’s gentle on your body but big on joy, proving that eating for kidney health doesn’t have to mean missing out. A drizzle of olive oil, a slice of baguette for dipping, and you’ve got yourself a bowl of feel-good French comfort
