|Sunchokes, A.K.A. Jerusalem Artichokes|
Don’t be afraid of their looks. Sunchokes, also known as Jerusalem artichokes are not something you see, let alone eat everyday, but when available are worth trying. These gnarly knobby nuggets aren’t found in grocery markets, (at least where I shop) but are sometimes found at farmer’s markets and in CSA shares. This tuber vegetable resembles fresh ginger root but tastes similar to a potato-artichoke-water chestnut hybrid. It is quite obvious that they grow underground with soil stuck in every nook and crevice, requiring a good rinse. Just like potatoes, the skin is edible, but you may choose to peel.
Why eat this
admittedly unattractive vegetable you ask? One reason is sunchokes are a great
source of vitamin C, potassium, phosphorus and iron. They are also a great
source of natural inulin (not to be confused with insulin), a non-digestible carbohydrate
helping to keep our digestive tracts healthy. Inulin is added to many foods
including protein shake powders, yogurts and pastas, to help keep us feeling
full longer, increase mineral absorption, and since it has a low glycemic index
can keep blood sugars in check.
|Sunchoke, Quinoa & Pea Pilaf|
Still not convinced sunchokes are worth trying (or maybe you cant find them)? Substituting potatoes would also work well in this recipe.
Sunchoke, Quinoa & Pea Pilaf
2 Tablespoons oil
3/4 cup quinoa, rinsed
1/2 cup chopped onion (Yellow Wood Farms)
1 cup vegetable broth
1 can chickpeas (garbanzo beans), drained and rinsed
1 cup peeled, chopped sunchokes (Biver Farms)
1/2 cup peas, fresh or frozen
salt and pepper
Preparation:Add quinoa and cook, until it pops, about 3 to 5 minutes. Heat oil in a saucepan over medium-high heat. Add onion and cook, stirring, until the onion is soft about 3 to 5 minutes more. Add vegetable broth and bring to a boil. Add in chickpeas, sunchokes, and peas, return to a boil. Reduce the heat and simmer, covered, 20 minutes. Fluff with a fork. Season with salt and pepper to taste.