Yesterday, I received some fresh Jerusalem artichokes, also named sunchokes, topinambours in French & aardperen in my language aka Dutch! Whatever you call them, these veggies are very under-estimated & under-used here in Belgium. When you buy them organic, they are very pricy!
1. There is nearly no fat in this veggie & it has zero cholesterol!
2. It’s high-quality phyto-nutrition profile comprises of dietary fiber (non-starch carbohydrates), and antioxidants, as well as small proportions of minerals, and vitamins.
3. It is one of the finest source dietary fibers, especially high in inulin, which is a soluble non-starch polysaccharide. The root flesh provides 1.6 mg or 4% of fiber. Inulin is a zero calorie, saccharine, and inert carbohydrate, which does not metabolize inside the human body, and thereby; it can’t be digested the way through so you must fart a lot but hey, it is healthy!!! This makes this tuber an ideal sweetener for diabetics and dieters. So inulin is the opposite of insulin.
4. It also helps to reduce constipation problems!
5. It can prevent colon cancers too!
6. The tuber has small amounts of anti-oxidant vitamins such as vitamin C, vitamin A, vitamin E. These vitamins together with flavonoid compound like carotene helps scavenge harmful free radicals, and thereby offers protection from cancers, inflammation and viral cough and cold.
7. Further, Jerusalem artichokes are a very good source of minerals and electrolytes, especially potassium, iron, and copper. 100 g of fresh root has 429 mg or 9% of daily required levels of potassium. Potassium is a heart friendly electrolyte; aids reduce blood pressure and heart rates by countering pressing effects of sodium.
8. 100 g of fresh sunchoke has 3.4 mg or 42.5% of iron,probably the highest amount of iron among the common edible roots and tubers.
9. It also has small levels of some of valuable B-complex group of vitamins such as folate, pyridoxine, pantothenic acid, riboflavin, and thiamine.
Do you even know what they look like? They will look something like this:
Uncleaned!
After being well-rinsed & well-cleaned, they will look something like this:
I made my sunchokes to be the main part in this glorious Seasonal soup. I added some leek, yellow carrots, garlic & curry to this winning soup!
Recipe: For 7 cups = 1750 ml Vitamixed soup
Ingredients:
310 gr peeled, chopped up yellow carrots ( 2 cups )
192 gr cleaned, rinsed, pad dry on kitchen paper cut up leeks ( 2 cups )
1200 ml hot vegan gluten-free stock
2 teaspoons + 1/2 teaspoon curry powder
30 grins of black pepper
grinned Himalyan pink salt
2 cloves of garlic, peeled & finely chopped up
468 gr well scrubbed fresh Jerusalem artichokes, cut up into chunks ( 2 cups + 1 heaped cup )
a fruity extra virgin olive oil
Method:
1. Take a larger cooking pot & heat up on medium-high. Add a few drizzles of that fruity evoo & heat up. When sizzling, add chopped garlic & leeks. Add 1/2 teaspoon of curry powder & 10 grins of black pepper. fry for about 5 minutes, stirring often.
2. Now, add chopped yellow carrots & chopped up j.artichokes. Stir often & add some more oil if you need to. Add 2 teaspoons of curry powder, 10 grins of black pepper & some pink salt. Stir often. Let it all fry for about 8 minutes or until nearly soft. Pour hot stock & bring to the boil. My veggies were cooked through after 8 minutes. Check the seasoning. You must taste the J. artichokes & then the curry at the back of your tongue! I added 10 grins of black pepper & some pink salt extra. I Vitamixed my soup until completely smooth & served it straight away at my dinner table! MMM,…:)
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Sophies Foodie Files
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Filed under: Dairy - Free, Egg - Free, Gluten - Free, Soup, Vegan, Vegetarian
