Active Time: 55 MinsTotal Time55 Mins
Yield: Serves 2
This recipe for a hearty, healthier soup swaps out starchy spuds for more nutritious and prebiotic-rich sunchokes, also known as Jerusalem artichokes. Find them at most grocery stores, or order them online here. This recipe is from the book Healthier Together by Liz Moody. Read more about the cookbook here.
Ingredients
- 3 cups (3/4-inch pieces) scrubbed sunchokes, eyes removed
- 3 tablespoons avocado oil, ghee, or olive oil
- 1/4 teaspoon fine-grain sea salt
- 1large yellow onion, sliced very thinly
- 2 1/2 cups no sodium vegetable broth
- 1/4 cup hulled hemp seeds
- Optional toppings: fresh chives, chopped bacon, grated cheese, a few spoonfuls of nutritional yeast
Nutritional Information
- Calories 510
- Fat 31g
- Satfat 3.5g
- Unsatfat 26g
- Protein 12g
- Carbohydrate 52g
- Fiber 7g
- Sugars 28g
- Added sugars 0g
- Sodium 470mg
- Calcium 6% DV
- Potassium 30% DV
- Calories 510
- Fat 31g
- Satfat 3.5g
- Unsatfat 26g
- Protein 12g
- Carbohydrate 52g
- Fiber 7g
- Sugars 28g
- Added sugars 0g
- Sodium 470mg
- Calcium 6% DV
- Potassium 30% DV
How to Make It
Step 1
Preheat the oven to 375.
Step 2
Toss the sunchokes with 2 tablespoons of oil and 1/8 teaspoon of salt on a parchment paper–lined baking sheet until well coated. Arrange in a single layer so the chokes are not touching each other. Bake, tossing occasionally, until fork-tender, 35 to 45 minutes.
Step 3
Meanwhile, heat the remaining 1 tablespoon of oil in a heavy-bottomed medium pot over medium heat. When it shimmers, add the onions and the remaining 1/8 teaspoon of salt. Cook, stirring occasionally, until the edges just begin to brown, about 10 minutes, then reduce the heat to low and continue to caramelize the onions, stirring occasionally, for 20 to 30 minutes, or until the sunchokes are finished roasting. Add the sunchokes and vegetable broth to the pot, increase the heat to high, and bring to a boil. Reduce the heat to low and simmer until the sunchokes fall apart when pierced with a fork, about 5 minutes.
Step 4
Transfer half the sunchokes to a medium bowl, using a slotted spoon. Transfer the remaining sunchokes and liquid to a blender (you could also use an immersion blender to do this right in the pot; just remove half the mixture first). Add the hemp seeds and blend until very smooth. Add the reserved sunchokes and pulse until they are incorporated, with some texture remaining. Top with your choice of chives, bacon, cheese, or nutritional yeast and enjoy.
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