Sunchoke Soup with Mushrooms
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Sunchoke Soup with Mushrooms

Be careful with this soup. Both sunchokes (also known as Jerusalem artichokes) and mushrooms are high in inulin. Inulin is a type of fiber that can be difficult for some people to digest, resulting in bloating and gas. It’s why Jerusalem artichokes are nicknamed fart-a-chokes. 

But inulin is a prebiotic, and helps feed your gut bacteria. They are an important part of maintaining a healthy gut flora and immune system. If you’re unfamiliar with probiotics, you can read my post on them here. Some people have stronger (read: farts) reactions to inulin, and not every sunchoke has the same amount of inulin as the next one. Be careful to fully cook the sunchokes in this recipe, you want them to be soft and mushy before pureeing them. 

I would recommend trying this recipe in a small amount (1 cup) before eating too much. Even though it tastes light, it will make your stomach feel full afterward. Because of the high fiber amount in this soup, it is low in net carbs and sugars. I turn to this soup when I am looking for something simple, filling, comforting and guilt free. 


Sunchoke Soup with Mushrooms

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Nutrition per portion

  • 3 large leeks, washed and chopped into 1/2 inch half moons
  • 1 large white onion, roughly chopped
  • 1 lb peeled sunchokes
  • 2 liters vegetable stock
  • 1/4 tsp sea salt
  • 1 tsp dried parsley
  • 1/2 tsp dried thyme
  • 1/2 tsp dried sage
  • 3 Tbsp white wine vinegar
  • 1/2 cup chopped fresh herbs (parsley, sage, marjoram, thyme, savory, etc.)
  • 1 tsp fresh ground black pepper
  • 3 Tbsp extra virgin olive oil
  • 1 lb bunashimeji mushrooms (or porcini), sliced length wise 1/4 inch thick
  1. In a large stockpot, combine the leeks, onions, sunchokes, vegetable stock, salt and the dried spices. Heat over medium heat, with the lid slightly ajar. Let simmer until the vegetables are soft, about 30-45 minutes.
  2. When the vegetables are soft and falling apart, remove from heat and puree in batches or use a stick blender.
  3. Add the vinegar, fresh herbs and pepper and stir to combine.
  4. To fry the mushrooms, heat the olive oil on medium-high heat in a skillet. Add the mushrooms when the oil is beginning to shimmer, and let fry for 4-5 minutes undisturbed. Pinch some salt over the mushrooms as they fry.
  5. Flip, and fry the other side of the mushrooms until browned and crisp, approximately 3-4 minutes.
  6. Serve the soup with the mushrooms garnished on top, with fresh herbs and maybe a drizzle of olive oil or some fresh cracked pepper.
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