Sunchokes

Throughout the years, my family and I have been trying to enjoy as wide of a variety of vegetables as available in the Pacific Northwest. We experiment with new ones whenever we get the chance. One vegetable we have never had until now is the sunchoke, or Jerusalem artichoke, which is a perennial root vegetable (aka: “tuber”). This means they grow in the ground like potatoes and sweet potatoes, though they are small, like ginger knobs. Like other tubers, they have a thin skin that doesn’t need peeling; just give the vegetable a good scrub before using.  These tubers are also harvested in the fall.

​Even though they are also called Jerusalem artichokes, they are not related to actual artichokes. Globe artichokes are a thistle and have an edible flower.

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What does a sunchoke taste like?

Choose sunchokes that are very firm and smooth. Some say they taste like artichoke hearts. Others say they are rather sweet and nutty. They have a texture like a potato and are creamy when cooked. ​

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How do you eat sunchokes?

Keep in mind, the flesh of the sunchoke turns brown, like apples or pears, when exposed to air. Mix with chopped raw vegetables and a tiny bit of lemon juice, should you plan on them sitting out for awhile. Like kohlrabi and jicama, you can eat this vegetable either raw or cooked.

Ideas for using these include:

1. Thinly slice them like a chip and dip into hummus or another sauce.
2. Shave them into a mixed salad.
3. Roast them with garlic, butter and salt and mash them.
4. Mix them with other root vegetables for a roasted veggie dish.
5. Substitute them in your favorite potato/sweet potato recipes.

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How nutritious are sunchokes?

Sunchokes are rich in iron, potassium and thiamine. One cup of sliced sunchokes contains three grams of protein. They are also a good source of copper, niacin and vitamin C. (1) This vegetable is high in inulin, a “prebiotic” soluble fiber, which may help control your blood sugar. (2) This inulin can also cause gas. To avoid this, some say to use sunchokes that have been through a frost and others say to be sure to use lemon juice when you cook them. (3) Try each method and let me know what works for you! 

Since we have eaten them, in the dish highlighted below, we are now discussing where to plant them in our garden in the spring.

The recipe below may seem lengthy, but it’s fairly straightforward and full of flavor. See notes after recipe.

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References:
1. https://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2456/2
2. https://www.sciencedirect.com/science/article/pii/S0271531799001529
3. https://modernfarmer.com/2018/02/jerusalem-artichoke-sunchoke-recipe-prevents-gas/

Click here for some simple recipes!

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Lentil Stew with Steamed Rock Fish and Sunchokes

Serves 6-8
Recipe adapted from Cancer Lifeline Cookbook by Kimberly Mathai, MS, RD

Ingredients:

• 1 Tablespoon olive oil
• 1/2 cup onion, chopped
• 6 cloves garlic, peeled and minced
• 1/2 cup red bell pepper, diced ​
• 1 cup cauliflower florets, approximately the same size
• 2 cups white cabbage, sliced
• 1 cup Swiss chard ribs, chopped
• 1 teaspoon to 1 Tablespoon curry powder (depending how spicy you like it), or spice of choice
• 4 cups broth (or water)
• 1 cup lentils (green, red or black)
• 1-1/2 cup Roma tomatoes, diced
• 1 teaspoon salt
• 1 pound sunchokes or Jerusalem artichokes, approximately the same size
• 4 large Swiss chard leaves, de-ribbed and coarsely chopped (save ribs, see above)
• 1 cup mushrooms, chopped
• 6 red rockfish fillets, 3 ounces each, skinless and boneless (about 1-1/4 pounds), adjust for serving size

Directions:

1. Heat the olive oil in a 6-quart stock pot. 

2. Add the onion, garlic, pepper, cauliflower, cabbage, Swiss chard ribs, and curry powder (or spice mix of choice) to the pan and sauté until translucent, about 5 minutes. 

3. Stir in the broth or water. Mix in the lentils and tomatoes. 

4. Cover the pan with a lid and bring to a boil. Immediately lower the heat and simmer for about 20-25 minutes, checking lentils after 20 minutes. 

5. At this time, add the sunchokes to a pot of salted, room temperature water (enough to cover). Bring to boil, cover and cook until tender, about 15 minutes, depending on size of tubers.   

6. After the lentil stew has cooked for 20-25 minutes, add the salt, Swiss chard and mushrooms. Turn up the heat if needed, stir, and cook for about 2 minutes.    

7. Carefully lay fish on top of stew, cutting in half, if necessary.    

8. Cover the pot to steam the fish until opaque, about 5 minutes.
9. While fish is steaming, drain sunchokes and slice and season, as desired.
10. Remove cooked fish to a plate.  

11. To serve, ladle some of the lentil stew in the center of each plate and place a fish fillet on top.    

12. Arrange the sunchokes around the fish. 

13. Season as desired and serve.

Notes:

• Most everything can be chopped a day or two in advance, if needed, and stored, covered, in the refrigerator.
  
• You can leave vegetables out, if desired, or add others.
  
• You do not need to be exact with the amounts of each vegetable.
  
• If you think green or red lentils are too mushy, try black lentils (otherwise known as beluga lentils), which are more firm after being cooked. And they provide a dramatic contrast with the vegetables in the dish. ​
  

​~​Nancy Miller, MA, MS, RDN