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Sunchoke & Mushroom Soup

A creamy, flavourful sunchoke and mushroom soup recipe your family will love.

Sunchokes (a.k.a. Jerusalem artichokes, or sunroot) look a little like ginger, but they are actually the root of a species of sunflower. They are an extremely good source of many minerals, and people in areas of Western Europe and the Mediterranean eat these the same as they would potatoes.

They can be eaten both cooked and raw. When raw, they have a sweet, earthy flavour that's a bit reminiscent of a mild radish, and after cooking they taste like a cross between a potato and artichoke.

If you are going to eat them raw, it's advisable to clean them well and peel them, but the skin is edible. It does have a very high fibre content, so if you aren't used to high fibre foods you could experience a bit of stomach discomfort. Peeling them would help to minimize that discomfort.

Paired with mushrooms, this soup is really tasty. Once blended, it becomes smooth and rich, and makes a satisfying and filling meal. It is vegan as well as gluten-free and dairy-free.


TIP: Once peeled, sprinkle with lemon juice to keep them from changing colour, or keep submersed in a bowl of cold water until ready to use.



(Makes 6 servings)

  • 2 tablespoons plant-based butter, unsalted

  • 1 small sweet onion, diced

  • 2 stalks celery, diced

  • 2 cups oyster mushrooms, whole

  • pinch salt

  • 2 large cloves garlic, minced

  • 6 cups sunchokes, peeled and cubed

  • 2 cups vegetable stock (or chicken stock)

  • salt and pepper to taste

  • 1/4 cup walnuts, crushed (optional)



In a large pot over medium-high heat, melt the butter. Add the onion, celery, and mushrooms along with a pinch of salt and cook until soft but not browned (about 10 minutes). Add garlic and sauté for an additional minute.

Remove about 1/2 of the mushrooms and set side in a small saucepan.

Add the cubed sunchokes and vegetable stock to the onion and celery and bring to a simmer. Reduce heat to low, then cover and continue simmering until the sunchokes become soft (about 45 to 60 minutes).

When the soup is nearing completion, take the small saucepan with the reserved mushrooms and place over medium heat. Cook until browned, mixing often to keep the mushrooms from sticking to the saucepan. Remove from heat when cooked and set aside.

Remove the pot from the heat and allow it to cool uncovered for about 10 minutes. Using an immersion blender, blend until smooth, add salt and pepper to taste.

To serve, ladle into a bowl and garnish with the reserved mushrooms and a sprinkling of crushed walnuts (optional).


Nutritional Information Per Serving:

total calories = 169 | total fat = 2.15g | saturated fat = 0.7g | cholesterol = 0mg | sodium = 493.67mg | carbohydrates = 34.47g | dietary fibre = 4.46g | sugars = 17.78g | protein = 4.44g

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