Sunchoke Soup with Mushroom Seedy Mix

Sunchokes (sometimes called Jerusalem Artichokes) are bumpy, root vegetables of the sunflower family. They are nutty, flavourful, starch-rich roots that are prepared and eaten similarly to potatoes. They provide a number of vitamins and minerals.

They are a good source of iron, copper, phosphorus, potassium, and thiamin. One cup of sunchokes provides you with a quarter of your daily iron. It is also high in the essential amino acids taurine, methionine, homocysteine and cysteine. Sunchokes are low in calories and high in fiber. They also contain beneficial prebiotics - prebiotic foods encourage the growth and activity of beneficial microbes that are found in the intestinal tract, promoting overall good health.

The skin on the sunchokes in quite thin, I personally prefer to wash and scrub the skin vs. peeling. Peeling can be a little tedious because of the bumpy shape of the sunchokes. Unlike potatoes they can be enjoyed raw. It is best to store these roots vegetables in a cool, dry, well ventilated place and away from light. They may also be stored in the refrigerator, wrapped in a paper towel to absorb moisture, and sealed in a plastic bag.

This dish is nutty and creamy all on its own. I like to top it off with a mushroom seedy mix to add a complimentary earthy flavour and texture. You could also choose to not blend this soup and enjoy it as is, the sunchokes will soften during the cooking process but won’t fall apart.

INGREDIENTS

1 pound Sunchokes (Jerusalem Artichokes), sliced

1 medium Leek, washed and sliced - greens removed

6 cloves Garlic, sliced

½ cup Fennel thinly sliced fennel bulb

6 cups Chicken or Vegetable stock

2 sprigs Thyme

1 sprig Rosemary

1 tbsp Grass-Fed Butter

Salt and Pepper

Mushroom Seedy Mix

1 tbsp Grass-Fed Butter

2 tbsp Amaranth Seeds

2 tbsp Sunflower Seeds

2 tbsp Sesame Seeds

1 cup sliced Mushrooms - shiitake, cremini and/or oyster

METHOD

In a large saucepan over medium heat melt the butter and add the sunchokes, sliced leeks, garlic, and fennel, sauté until they begin to colour, about 6 minutes.

Add enough water, chicken or vegetable stock to cover and bring to a boil over high heat until the liquid reduces to three-quarters of the original volume, about 45 minutes.

Transfer to a blender and puree until very smooth.

Season with salt and pepper.

Mushroom Seedy Mix

Heat a deep saucepan over medium- high heat.

Add amaranth - 1 tbsp at time and quickly partially cover with a lid (to allow steam to escape)

The amaranth should almost immediately begin to pop, gently and frequently shake the pan being careful not to burn the amaranth.

Transfer popped amaranth to a separate bowl and repeat with a second tablespoon - wait until the pot gets hot again before adding.

Once the amaranth is popped and removed from the pan add the sesame and sunflower seeds, toast until fragrant and they begin to colour - transfer to bowl with the amaranth.

Add the chopped/sliced mushrooms to the hot pan and generously season with salt, this will help to draw out the moisture in the mushrooms. Sauté for about 5 minutes, then add the tablespoon of butter and stir to coat.

Continue cooking until the mushrooms begin the brown.

Add the mushrooms to the amaranth, sunflower and sesame seeds, toss to combine.

Optional: mix in a few thyme buds and black pepper.

Divide between four bowls and top with mushroom seedy mix.