Sunchoke Recipes:  Introduction to Sunchokes

Sunchokes, also known as Jerusalem artichokes, are a versatile, nutritious, and resilient root vegetable that often gets overlooked in home kitchens. With a slightly nutty flavor and firm texture, sunchokes can be roasted, mashed, pickled, or even eaten raw in salads. For preppers, homesteaders, or anyone looking to cook sustainably, sunchokes are not only delicious—they’re a reliable, low-input food that stores well in the ground and thrives year after year.

Whether you’re new to cooking with sunchokes or looking for fresh inspiration, this article shares 9 delicious and easy sunchoke recipes that will transform this humble root into flavorful side dishes, mains, and snacks. From roasted garlic sunchokes and creamy mash to crispy chips, pickled treats, and hearty stir-fries, there’s something here for every taste and skill level.

Each of these sunchoke recipes highlights the unique flavor of sunchokes while offering simple, step-by-step instructions so you can confidently add this perennial vegetable to your table. Let’s dive into these tasty and practical ways to cook with sunchokes.

A Note on Eating Sunchokes

Sunchokes are a nutritious and delicious vegetable, but it’s important to enjoy them at your own risk, especially if you’re new to eating them. They contain inulin, a type of fiber that can cause gas, bloating, or digestive discomfort when eaten in large amounts. To minimize these effects, start with small portions and gradually increase your intake, giving your digestive system time to adjust. Cooking sunchokes—such as roasting, boiling, or sautéing—can also help break down some of the inulin, making them easier to digest. Pairing them with other foods, using herbs like fennel or ginger, or drinking plenty of water can further reduce discomfort while still allowing you to enjoy all the flavor and nutritional benefits of this resilient root vegetable.

Sunchoke Recipes

1. Roasted Garlic Sunchokes

Ingredients:

• 1 lb sunchokes, scrubbed and sliced

• 3 tbsp olive oil

• 3 cloves garlic, minced

• 1 tsp fresh thyme leaves

• ½ tsp smoked paprika

• Salt and pepper, to taste

• Lemon wedge, for serving

Instructions:

1. Preheat oven to 400°F (200°C).

2. Toss sunchoke slices with olive oil, garlic, thyme, smoked paprika, salt, and pepper.

3. Spread evenly on a baking sheet. Roast for 25–30 minutes, flipping halfway, until golden and tender.

4. Squeeze lemon over the roasted sunchokes before serving.

Tips: Roasting enhances the natural sweetness of sunchokes. For a richer flavor, drizzle with balsamic vinegar just before serving.

Sunchoke and Potato Mash

Ingredients:

• 1 lb sunchokes, peeled and chopped

• 1 lb Yukon gold potatoes, peeled and chopped

• 2 tbsp butter

• ¼ cup cream or milk

• 2 cloves roasted garlic, mashed

• Chopped fresh chives

• Salt and pepper, to taste

Instructions:

1. Boil sunchokes and potatoes in salted water until tender (20–25 minutes).

2. Drain and mash with butter, cream, and roasted garlic.

3. Season with salt and pepper, then stir in chives. Serve warm.

Tips: Mixing sunchokes with potatoes balances flavor and reduces the slightly earthy taste. Add a dash of nutmeg for a cozy twist.

3. Sunchoke Soup with Herbs

Ingredients:

• 1 lb sunchokes, peeled and chopped

• 1 leek, sliced

• 1 onion, chopped

• 4 cups vegetable stock

• 1 bay leaf

• 2 tsp fresh tarragon, chopped

• Olive oil for drizzling

• Salt and pepper

Instructions:

1. Heat olive oil in a pot and sauté onions and leeks until soft.

2. Add sunchokes, stock, and bay leaf. Simmer for 20 minutes until tender.

3. Remove bay leaf and puree until smooth.

4. Stir in tarragon and drizzle olive oil before serving.

Tips: Garnish with croutons or roasted sunchoke slices. Great as a warming starter or light meal.

4. Crispy Sunchoke Chips

Ingredients:

• 1 lb sunchokes, thinly sliced

• 2 tbsp olive oil

• ½ tsp smoked paprika

• Salt

Instructions:

1. Preheat oven to 375°F (190°C).

2. Toss slices with olive oil, paprika, and salt.

3. Spread evenly on a baking sheet. Bake 15–20 minutes until crisp, flipping halfway.

Tips: Slice evenly with a mandoline for uniform chips. Serve with yogurt dip or hummus.

5. Sunchoke Gratin

Ingredients:

• 1 lb sunchokes, thinly sliced

• 1 cup heavy cream

• ½ cup grated Gruyère cheese

• ¼ tsp nutmeg

• Salt and pepper

Instructions:

1. Preheat oven to 375°F (190°C).

2. Layer sunchokes in a buttered dish.

3. Mix cream with Gruyère, nutmeg, salt, and pepper, pour over sunchokes.

4. Bake 30–35 minutes until bubbly and golden.

Tips: Substitute coconut or cashew cream for a dairy-free option. Top with breadcrumbs for crunch.

6. Pickled Sunchokes

Ingredients:

• 1 lb sunchokes, thinly sliced

• 1 cup vinegar (apple cider or white)

• ½ cup water

• 1 tbsp sugar

• 1 tsp salt

• 1 tsp mustard seeds

• 2 sprigs dill

Instructions:

1. Pack sliced sunchokes and dill into sterilized jars.

2. Boil vinegar, water, sugar, salt, and mustard seeds.

3. Pour hot brine over sunchokes and seal. Refrigerate at least 48 hours before eating.

Tips: Keeps for up to 2 months. Perfect for sandwiches, salads, or snacking.

7. Sunchoke and Apple Slaw

Ingredients:

• 1 cup shredded sunchokes

• 1 cup shredded apple

• 2 tbsp apple cider vinegar

• 1 tsp honey

• 1 tsp Dijon mustard

• 1 tbsp olive oil

• ¼ cup toasted walnuts

• Salt and pepper

Instructions:

1. Toss sunchokes and apples in a bowl.

2. Whisk vinegar, honey, mustard, and oil; drizzle over salad.

3. Mix in walnuts and season with salt and pepper.

Tips: Let slaw sit 10 minutes to blend flavors. Add parsley for extra freshness.

8. Sunchoke Risotto

Ingredients:

• 1 cup Arborio rice

• 1 lb sunchokes, diced

• 1 shallot, chopped

• 4 cups warm vegetable stock

• ½ cup grated Parmesan

• 2 tbsp butter

• Chopped parsley

Instructions:

1. Sauté shallots and sunchokes in butter until soft.

2. Add rice, stir to coat. Gradually add stock, stirring, until creamy (18–20 min).

3. Stir in Parmesan and parsley before serving.

Tips: Add mushrooms or drizzle with truffle oil for an upscale version.

9. Sunchoke and Mushroom Stir-Fry

Ingredients:

• 1 lb sunchokes, thinly sliced

• 8 oz shiitake mushrooms, sliced

• 2 cloves garlic, minced

• 1 tsp ginger, minced

• 2 tbsp tamari or soy sauce

• 1 tsp sesame oil

• Sesame seeds and green onions

Instructions:

1. Heat sesame oil, sauté garlic and ginger until fragrant.

2. Add mushrooms and sunchokes, stir-fry 6–8 min until tender.

3. Add tamari and cook 1–2 min. Garnish with sesame seeds and green onions.

Tips: Serve over rice or noodles. Adjust soy sauce for saltiness.