Dietary fibre is vital for good health, with high-fibre diets reducing the risk of several chronic diseases and a host of other health benefits, via its effects on bowel function, gut microbiota, cholesterol and glycaemic levels. This delicious soup is easy to make and is super loaded with prebiotic fibre, a special type of fibre that supports digestive health and promotes the increase of friendly bacteria in the gut.
What are Jerusalem Artichokes and why this recipe is great for you?
Funnily enough, Jerusalem artichokes aren’t actually artichokes but a species of sunflower! In fact, they are often called “sunchokes”. This crunchy, sweet root vegetable also has no connection to Jerusalem, it’s name actually derives from Italian settlers in the US calling the root girasole, the Italian word for sunflower.
Jerusalem artichokes are a brilliant source of potassium, iron and protein and most importantly they contain an abundance of inulin, a soluble fibre with prebiotic properties.
Enjoy!
Preparation Time : 10 minutes
Cooking Time : 30 minutes
Ingredients
400g Jerusalem Artichokes
1 Onion, chopped
2 tbsp Vegetable Oil
2 Garlic Cloves crushed
4 Cups (1 Litre) Vegetable Stock
Sprig of Rosemary
Salt and Black Pepper to taste
Method:
- Peel and slice the Jerusalem Artichokes, peel and chop the onions. If liked reserve some slices of the peeled Artichokes to sprinkle onto the finished soup – fry the reserved slices in Olive Oil.
- Heat the Vegetable Oil in a large pan over a medium heat.
- Add the Onions and Artichokes to the pan and cook, stirring often, until they begin to brown and caramelise, this should take around 15 minutes.
- Stir in the garlic and continue to cook for 1 minute, add the vegetable stock and bring to a boil. Reduce the heat and simmer for around 10 minutes.
- Add the Rosemary and simmer for a further 10 minutes.
- Remove the Rosemary sprig, transfer the soup to a blender and blend until smooth.
- Serve, topped with the reserved fried Artichoke, add a sprinkle of salt and/or pepper.
