Sunchoke Recipe (Side Dish)
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Sunchoke Recipe (Side Dish)
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A delicious Jerusalem artichoke/sunchoke recipe to accompany many main course dishes.
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Ingredients
- 1 onion large, organic
- 1 lb sunchokes (aka sunflower chokes or Jerusalem artichokes)
- 1 red bell pepper medium, organic
- 1 yellow bell pepper medium, organic
- 3 Tbsp extra virgin olive oil
- ½ tsp sea salt more as needed, I like Maldon salt
- pinch black pepper (optional)
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Instructions
- Peel, and slice the onion and the red pepper into long strips. You do not need to peel the sunchokes, just trim, wash and slice into bite-sized pieces.
- Place the cut sunchokes in a bowl.
- Pour some olive oil over them and toss to coat well. Preheat the air fryer or oven, or you can even use a frying pan with oil. Add the sunchokes when ready, and cook, tossing about every 5 minutes
- In a frying pan, over medium high heat, add the olive oil, then add the sliced onions, and salt. Sauté for 3 or 4 minutes, then add the sliced peppers.
- Continue to cook until the vegetables are done to your liking (I sauté for another 8-10 minutes.) Add more salt, taste, and adjust as needed.
- The sunchokes should be ready at this time, remove from the air fryer, add salt as desired, then add them to the pan of vegetables.
- Toss gently to mix well. Taste for salt and add if needed; also add pepper, if desired.
- Transfer to a warm serving dish and serve immediately.
Equipments used:
Notes
- In this recipe, you can air fry, roast or fry the sunchokes until ready, then add to the other vegetables in the pan.
Nutrition Information
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Serving
1
Calories
202kcal
(10%)
Carbohydrates
26g
(9%)
Protein
3g
(6%)
Fat
11g
(17%)
Saturated Fat
1g
(5%)
Polyunsaturated Fat
1g
Monounsaturated Fat
8g
Sodium
298mg
(12%)
Potassium
653mg
(19%)
Fiber
3g
(12%)
Sugar
13g
(26%)
Vitamin A
1014IU
(20%)
Vitamin C
99mg
(110%)
Calcium
28mg
(3%)
Iron
4mg
(22%)
Nutrition Facts
Serving: 4Serving
Amount Per Serving
Calories 202 kcal
% Daily Value*
| Serving | 1 | |
| Calories | 202kcal | 10% |
| Carbohydrates | 26g | 9% |
| Protein | 3g | 6% |
| Fat | 11g | 17% |
| Saturated Fat | 1g | 5% |
| Polyunsaturated Fat | 1g | 6% |
| Monounsaturated Fat | 8g | 40% |
| Sodium | 298mg | 12% |
| Potassium | 653mg | 14% |
| Fiber | 3g | 12% |
| Sugar | 13g | 26% |
| Vitamin A | 1014IU | 20% |
| Vitamin C | 99mg | 110% |
| Calcium | 28mg | 3% |
| Iron | 4mg | 22% |
* Percent Daily Values are based on a 2,000 calorie diet.
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