Sunchoke Salad

Since I have started this food blog I think of food in a much different way.  Not only taste and appearance, but how I feel after each meal I eat, physically, emotionally, and mentally.  As much as I am not a huge salad fan, doing my salad challenge was more confirmation telling me to eat more raw greens.  This salad was just what I needed.  And I have come to the conclusion that sunchokes are definitely one of my favorite vegetables.  Last year the was first time I have ever tried them and I only wish I had been eating them throughout this fall!  Luckily for me the Farmer’s Market was extended 3 more weeks!!

A sunchoke, also known as a Jerusalem artichoke, is a root vegetable (tuber).  It’s a species of sunflower Native to the eastern United States.    Sunchokes are very rich in inulin, a carbohydrate linked with good intestinal health due to its prebiotic (bacteria promoting) properties.  They also contain vitamin C, phosphorus and potassium and are a very good source of iron.  It is said sunchokes can cause stomach gas, but luckily for me I have yet to encounter this issue.

Local Sunchokes

I decided to make a cold sunchoke salad to enjoy on a bed of lettuce.  I made this a day in advance to allow the flavors to mellow and meddle.  I used garlic chives in this recipe, they were on sale at the farmer’s market, but feel free to substitute shallot or green onion.

  • Sunchokes, I used the ones pictured above which were the perfect amount for 2 servings, about 1 lb.
  • Garlic Chives, chopped
  • Parsley, chopped ~1-2 T
  • Olive Oil
  • Splash Peanut Oil
  • Apple Cider Vinegar, ~1 t
  • S&P

1. Place the sunchokes in a small pot, cover with water, and heat over medium heat until boiling.  Lower heat and simmer until a knife pierces through a sunchoke easily, ~10-15 minutes.  Drain and cool.  (Do not cook sunchokes until they are mushy!)

2. Once cooled take the back of a spoon or use a knife and scrape/peel off the skin.  Chop into large chunks.

3. Place the sunchokes in a bowl and add the garlic chives, parsley, and s&p.  Mix well.  Add a small splash of peanut oil and then enough olive oil to coat the sunchokes.  Lastly add the apple cider vinegar.  Mix well and taste test.  Refrigerate until serving.

Sunchoke Salad


1. Make croutons.  Slice pumpernickel bread into small cubes.  Lightly coat in olive oil and bake in the oven until crispy.

2. In a bowl add your lettuce greens and toss with salad dressing.

3. In the middle of the greens add the sunchoke salad.

4. Add tomato wedges and croutons.

This salad was great.  Sunchokes have a crisp texture and a taste that to me is earthy, nutty, and incredible!  This salad mix I used contains fresh cilantro, a perfect flavor addition.

Sunchoke Salad


Leave a Reply

Your email address will not be published. Required fields are marked *