The most delicious roasted sunchoke soup recipe - a simple earthy, winter soup with prebiotic rich sunchokes (AKA Jerusalem artichokes), garlic, leek and sage.
I’m writing this post today as I enter study leave which is perhaps for the last time – the last set of exams on the horizon as we come to the close of our first semester of the last year in Naturopathy college, leaving only clinics to go (big, gentle, long sigh of relief).
We still of course have to make it through said exams – but, as they say, no mud, no lotus. It’s all part of the journey and will be so worthwhile in the end.
Meanwhile, I am popping back here to share a comforting soup I prepared last week. You know by now I’m pretty into gut health, so you can imagine my delight when I spied these amazing Jerusalem artichokes at the Farmer’s Markets.
[bctt tweet="Creamy, Roasted Sunchoke and Sage Soup that happens to be good for your gut - recipe here!"]
Sunchokes - great for the gut
Sunchokes, as they’re also known, are a fabulous source of prebiotics. Prebiotics are foods that travel largely undigested through the gastrointestinal tract, until they reach the large colon, where they are readily consumed by the bacteria there.
In this sense, they feed the probiotic bacteria of the bowel – hence the name, prebiotic. It is specifically the inulin, a water-soluble dietary fibre, in sunchokes that lends this prebiotic effect. It helps promote the growth of beneficial intestinal microorganisms, such as lactobacilli and bifidobacteria.
There are tens of trillions of microorganisms in the microbiota of the gut, weighing in at around 2 kilograms . They play an important role in maintaining immune function, producing certain vitamins (such as vitamin K), and of course, digesting food.
The microflora of the gut are quite sensitive. Stress, antibiotic use, poor diet and gastrointesintal infections can all contribute to an alteration in this delicate ecosystem, leading to unwanted signs and symptoms such as bloating, gas, abdominal pain and irregular bowel movements.
This is why consuming both pre and probiotic rich foods as part of a balanced diet are so important. As mentioned, sunchokes are a great source of prebiotics, but other good foods to incorporate are asparagus, garlic, leek and onions.
Warning: Sunchokes give you gas!
One small caveat: a large consumption in one sitting my lead to a temporary episode of flatulence. This is just because they are giving the probiotics a good old feed (and consequent gas!).
So, perhaps this soup isn’t the best idea on a first date?!
Making this sunchoke soup recipe
If you haven’t tried sunchokes before, I will say they take a bit of care to prepare (you need to wash and peel them), but the taste is certainly worth it. Subtle, light, nutty, earthy.
Roasting them brings out the flavour, especially when you throw in an abundance of fresh herbs and garlic. Lastly, the sage is added last for extra flavouring. Pick it fresh from the garden, then lightly coat a pan in oil, and fry just till crispy and golden. They taste incredible.
Hope you enjoy this ultimate bowl of winter comfort – and if you think you may be prone to a bit of gas-action after a large bowl – reduce the amount of sunchokes and add in some good old potato or cauliflower.
More healthy soup recipes
- Lemon White Bean Kale Soup
- Creamy Celeriac soup with Broccoli and Fennel
- Easy Lemony Turkish Lentil Soup
- Wild Watercress Soup
If you make and enjoy this recipe, please leave a rating below. And better yet – leave me a comment to tell me how you got on, or just say hi – I LOVE hearing from you. Follow me on Instagram, Facebook or Pinterest to see more of my everyday recipes and wellness tips.
Sunchoke Soup Recipe
- 5 cups sunchokes washed, peeled and cut into 1 inch pieces (approx. 750g)
- 8 cloves garlic
- Bunch of fresh thyme
- Few large sprigs of rosemary
- Splash of white wine vinegar
- Generous amount of freshly cracked black pepper
- 2 tablespoons olive oil
- 1 onion white
- 1 leek white part
- 2 cups homemade vegetable stock/broth
- 2 cups oat milk
- Small bunch of fresh sage leaves
- Couple of lemon wedges
- Pre heat oven to 160˚C / 320˚F (fan bake).
- Lightly coat washed, peeled and chopped sunchokes in olive oil and spread over a baking tray. Add lightly oiled garlic cloves – with skins on (remove once cooked). Add thyme and the leaves from the rosemary sprigs. Roast for 35-45 minutes, until sunchokes are soft and golden.
- In a large saucepan, heat a tablespoon of oil then add chopped onion, cook till golden, add chopped leaks and cook till soft. Add vegetable stock and oat milk, roasted sunchokes, garlic and herbs. Bring to the boil then reduce to a medium heat and cook for another 10 minutes.
- Once cooled slightly, blend the soup in batches till smooth.
- In a frying pan, add a small amount of olive oil – just enough to coat the pan, and lightly pan fry the sage leaves till crispy. Transfer to a paper towel to dry before serving with the soup along with fresh thyme, olive oil and a squeeze of lemon. Salt if desired.