Jerusalem Artichoke and Sun-Dried Tomato Soup: The Low-Calorie Comfort Food
As the first chills arrive, the desire to warm up with a steaming dish becomes a need. If you’re looking for a refined alternative to the usual soup, the creamy Jerusalem artichoke is the perfect solution: a delicate, healthy “comfort food” that is surprisingly easy to prepare.
Jerusalem Artichoke: The Seasonal Vegetable That Replaces the Artichoke
The Jerusalem artichoke is an extraordinary tuber, often underestimated. Its flavor is very reminiscent of the artichoke, but it has a great advantage in the kitchen: it doesn’t have fibrous threads.
To obtain a smooth and homogeneous soup, you won’t need to strain anything after cooking; a simple immersion blender will suffice to achieve a silky, waste-free consistency.
Beneficial and Nutritional Properties
Respecting seasonality is the first step to a healthy diet. Jerusalem artichoke is a true wellness ally because it is low in calories, making it ideal for those following controlled diets; rich in inulin, a natural fiber that helps keep the glycemic index in check. And finally, it is gluten-free: Naturally suitable for those with celiac disease.
Whether you live in Sicily or the North, this soup is an essential gastronomic “treat” to face the winter temperature fluctuations.
CURIOSITIES: Did you know that Jerusalem artichokes, despite being tubers, unlike potatoes, have a lower caloric value because they are composed of 80% water? The starch present in potatoes is, in fact, completely digestible by our body in the form of glucose, while the fructo-oligosaccharides of Jerusalem artichokes do not follow the same path during intestinal transit. Thanks to their nutritional composition, these tubers are able tolower cholesterol levels, stabilize blood glucose levels and regulate intestinal activity. They are also particularly useful in the diet of the elderly, convalescents, pregnant women and children.
- Difficulty: Very Easy
- Cost: Cheap
- Rest time: 30 Minutes
- Preparation time: 40 Minutes
- Portions: 4
- Cooking methods: Boiling
- Cuisine: Italian
- Seasonality: Fall, Winter
Ingredients
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- 1.54 lbs Jerusalem artichokes
- 2 potatoes (medium)
- 1 yellow onion
- 4.23 cups vegetable broth (+ to taste)
- 3.53 oz sun-dried tomatoes
- 3.53 oz Grana Padano PDO (in shavings)
- to taste dried oregano
- 1 clove garlic
- to taste extra virgin olive oil
- to taste salt
Tools
- 1 Saucepan
- 1 Knife
- 1 Immersion Blender
- 1 Small Pot
- Paper Towels
Preparation
Start by washing and peeling all the tubers (potatoes and Jerusalem artichokes). Cut them into chunks.
In a large saucepan, sauté the sliced onion with a drizzle of oil and 1 tablespoon of vegetable broth. Then add the tubers and completely cover with hot broth. Bring to a boil over high heat, then lower and cook for about 20′. Adjust the salt and turn off the heat. Let it cool for a few minutes before blending everything with the immersion blender.
Blend until you get a creamy and smooth consistency.
Meanwhile, rinse the sun-dried tomatoes well under running water to desalinate them, then blanch them for 3′ in plenty of boiling water, drain and gently pat them dry with kitchen paper.
Season them with extra virgin olive oil, oregano and garlic.
Serve the soup still hot with some tomatoes, Grana shavings, and a drizzle of raw oil. And voila… the Jerusalem artichoke, tomatoes, and Grana soup is ready to be enjoyed!
Bon Appétit from La Cucina di FeFè!
Storage
👉Jerusalem artichoke soup can be stored in the refrigerator for 2-3 days in an airtight container.
1. Can I prepare the soup in advance?
Absolutely yes. Often the day after they become even more flavorful because the aromas (like ginger or spices) have time to blend better.
2. How to make a protein-rich soup without adding cream?
For a “fit” and balanced soup, you can replace the cream with Greek yogurt or Skyr added raw for a touch of acidity and protein or add some whole oats cooked along with the vegetables, it will give a natural creaminess.
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