January 31, 2023
Sunchoke Soup with Crème Fraîche and Pan Fried Chantrelle Mushrooms
Sunchokes or Jerusalem artichokes are an amazingly delicious vegetable that tastes like a sweeter and nuttier potato. Cooked until golden in browned butter, they take on a beautiful caramel flavor. Because this is naturally sweet, a bit of crème fraîche lends some acidity and crispy pan-fried chanterelles add a nice umami and texture. Fresh chives would be a lovely garnish. A large proportion of the carbohydrates in this actually come from inulin, a prebiotic fiber that has little impact on blood sugar as it is not well absorbed. As a result, it can cause some GI issues when eaten in excess or if you are particularly sensitive to inulin. Best to start with a small amount and see how it sits with your system before enjoying in larger quantities.
Servings: 8
Calories: 193kcal
Ingredients
Sunchoke Soup
- 1/4 cup butter or butter flavored coconut oil for dairy-free
- 2 pounds sunchokes or Jerusalem artichokes well scrubbed (no need to peel) and sliced in 1/2-inch thick pieces
- 1 onion roughly diced
- 2 stalks celery roughly chopped
- 1 carrot peeled and roughly chopped
- 2 large cloves garlic minced
- 1 bay leaf
- 4 cups vegetable stock
- pinch cayenne pepper optional, omit for nightshade-free
- salt and pepper to taste
- 1 tablespoon lemon juice
Pan-Fried Chantrelles
To Serve
- 4 tablespoons crème fraîche or your favorite dairy-free alternative for dairy-free (if you want something homemade, I like to puree raw cashews with some salt, lemon, a bit of nutritional yeast, and water as needed for consistency.)
Instructions
- Add the butter to a large pot with a light color bottom (this will allow you to see when the butter solids have turned golden). Cook over medium heat until the butter smells nutty and the solids in the butter have turned a light golden color. (Skip this step if using coconut oil)
- Add the sunchokes and cook, stirring often until the sunchokes are deeply golden, about 10 minutes. Add the carrot, celery, and onion and cook, stirring occasionally, until the onions are soft and translucent, about 5-10 minutes. Add the garlic and cook until fragrant, about 1 minute more.
- Add the bay leaf, cayenne, and stock (you want the vegetables to be just covered with liquid so add more if needed). Bring to a boil and then reduce heat to a simmer. Simmer until the sunchokes are completely tender, about 15 more minutes.
- Using an immersion blender or stand blender, puree the soup until completely smooth, adding more liquid, if needed. Stir in lemon juice and adjust seasoning to taste. Set aside
- While the soup simmers, cook the mushrooms. Melt the butter in a large pan over medium-high heat. When the foaming subsides, add the mushrooms and do not move the pan for at least a minute. Cook until lightly golden and then flip. Cook the second side until golden and slightly crisp as well. Season to taste with salt and lemon.
- To serve, ladle soup into serving bowl, swirl in a tablespoon of crème fraîche, and top with crispy mushrooms.
Notes
Protein:Energy, Protein % of calories: 8%Quotient [calories]: 0.13
Nutrition Facts
Sunchoke Soup with Crème Fraîche and Pan Fried Chantrelle Mushrooms
Amount per Serving
Calories
193
% Daily Value*
Fat
10
g
15
%
Saturated Fat
6
g
38
%
Trans Fat
0.3
g
Polyunsaturated Fat
0.4
g
Monounsaturated Fat
3
g
Cholesterol
26
mg
9
%
Sodium
553
mg
24
%
Potassium
639
mg
18
%
Carbohydrates
25
g
8
%
Fiber
3
g
13
%
Sugar
14
g
16
%
Protein
4
g
8
%
Vitamin A
1855
IU
37
%
Vitamin C
8
mg
10
%
Calcium
33
mg
3
%
Iron
4
mg
22
%
* Percent Daily Values are based on a 2000 calorie diet.
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