Healthy Recipes

A tasty side dish

3 October, 2019 /

Jerusalem artichokes are very special roots, also called topinambur (Helianthus tuberosus). They are related to sunflowers and have a fantastic yellow blooming in the early fall. Although they are very common along rivers, not many people know this interesting food.

Good substitutes for potatoes, but lower in calories and starch, Jerusalem artichokes can make a good contribution to our diets. They are rich in inulin, a very important insoluble fibre, with healthy pre-biotic activity.

Do not exceed with the portion, since Jerusalem artichokes can have bloating effect, especially if you are not used to this vegetable.

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JERUSALEM ARTICHOKES - A TASTY SIDE DISH

Jerusalem artichokes are very special roots, also called topinambur (Helianthus tuberosus). They are related to sunflowers and have a fantastic yellow blooming in the early fall. Although they are very common along rivers, not many people know this interesting food.
Good substitutes for potatoes, but lower in calories and starch, Jerusalem artichokes can make a good contribution to our diets. They are rich in inulin, a very important insoluble fibre, with healthy pre-biotic activity.

Do not exceed with the portion, since Jerusalem artichokes can have bloating effect, especially if you are not used to this vegetable.
Prep Time20 minutes
Active Time20 minutes
Total Time40 minutes
Course: Side Dish
Keyword: inulin, jerusalem artichoke, prebiotic, soluble fibre, topinambur
Yield: 4 people
Calories: 190kcal

Equipment

  • large pan

Materials

  • 600 g Jerusalem artichokes
  • 4 tbsp olive oil extra virgin
  • 3 cloves garlic fresh
  • 1 pinch pepper
  • 1 pinch salt

Instructions

  • wash and brush the Jerusalem artichokes: there is no need to peel them
  • cut them in small pieces or thin slices
  • heat the olive oil in a pan
  • add the minced garlic. Do not burn it!
  • add the Jerusalem artichokes, lower the flame, cover and cook for 10-15 min. When tender, rise the heat again and sautée for a few minutes, to get a nice golden colour.
  • add pepper and a little bit of salt
  • serve hot as a side dish

Notes

I pick wild Jerusalem artichokes: they are smaller than the cultivated varieties and therefor it takes a bit longer to clean them. If you buy them at the market or in a store, the preparation will be much easier.
I even freeze them, after blanching, if the crop is very rich!