Jerusalem Artichoke and Potato Soup

19 Reviews
100% would make this recipe again

The Jerusalem artichoke has nothing to do with either Jerusalem or artichokes. It is a North American sunflower with an edible, lumpy, brown-skinned tuber that looks somewhat like a gingerroot. Its name derives from the Italian word for sunflower, «girasole», mispronunced in English. Because of its confusing name, modern-day growers have begun to also call it a «sunchoke». Its taste is indeed similar to an artichoke and it is a good source of iron.

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Preparation : 10 min Cooking : 20 min
160 calories/serving

Ingredients

1 1/2 leeks, thinly sliced 460 g
3 jerusalem artichokes, peeled and cut into pieces 220 g
2 potatoes, peeled and cut into pieces 400 g
3 1/2 cups chicken broth 900 mL
1 clove garlic, minced
1/2 tsp gingerroot, finely grated 2 g
3 tbsp cream 15% 45 mL
1 pinch salt [optional] 0.2 g
ground pepper to taste [optional]
1 green onions/scallions, thinly sliced [optional]

Before you start

A blender or food processor will be very useful for this recipe.

Method

  1. Prepare the leeks, Jerusalem artichokes, and potatoes. Thinly slice the white and pale green parts of the leeks. Peel the potatoes and Jerusalem artichokes then cut them coarsely into 1 cm pieces.
  2. Bring the broth to a boil in a pot. Add the vegetables. Mince the garlic, grate the ginger then add them to the pot. Cover and simmer until the vegetables are soft, about 20 min.
  3. Let the soup cool down, then purée it until smooth. Add the cream, salt, and pepper. If the soup is too thick, it may be thinned with additional broth.
  4. Garnish with the sliced green onions then serve into bowls.

Observations

The soup keeps up to 7 days in the refrigerator or up to 4 months in the freezer. Cream should not be added before freezing, but later when the soup is reheated.

Nutrition Facts Table

per 1 serving (360 g)

Amount

% Daily Value

Calories

160

Fat

2 g

3 %

Saturated 1.1 g
+ Trans 0 g

5 %

Cholesterol

10 mg

Sodium

590 mg

25 %

Carbohydrate

32 g

11 %

Fibre

3 g

12 %

Sugars

6 g

Net Carbs

29 g

Protein

4 g

Vitamin A

18 %

Vitamin C

23 %

Calcium

6 %

Iron

19 %
More info

Claims

This recipe is :
Excellent source of  :
Potassium, Vitamin K
Good source of  :
Folacin, Iron, Magnesium, Manganese, Vitamin A, Vitamin B1, Vitamin B6
Source of  :
Calcium, Copper, Fibre, Niacin, Pantothenic Acid, Phosphorus, Vitamin B2, Vitamin C, Vitamin E
Low  :
Cholesterol, Fat, Saturated Fat
Free  :
Added Sugar, Trans Fat
More info

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 1
Vegetables 2 ½
Fats ½
More info
Check out our Meal Plans for Type 2 Diabetes

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Reviews

19 Reviews (19 with rating only) 100% would make this recipe again

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  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
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