Jerusalem Artichoke Composition

Jerusalem artichoke, also known as sunchoke, is a unique product. Until recently, I somehow overlooked this vegetable, but I shouldn’t have. It has numerous health benefits, and its culinary uses are remarkably diverse.

Jerusalem Artichoke Composition

Most of the beneficial properties of Jerusalem artichoke are associated with its high inulin content, but its value goes beyond that. The tubers resemble potatoes in appearance, but their composition is much richer:

• Inulin – a prebiotic carbohydrate, making up 14–21% of the total tuber mass. It is also found in other plants:
  • chicory root (15–20%),
  • garlic (9–16%),
  • leek (3–10%),
  • onion (2–6%),
  • barley and rye (0.5–1.5%),
  • bananas (0.3–0.7%).
• Fiber (cellulose).
• Monosaccharides and disaccharides.
• Essential amino acids – arginine, valine, histidine, isoleucine, leucine, lysine, methionine, tryptophan, phenylalanine.
• Vitamins:
  • just 200 g of Jerusalem artichoke provides the daily requirement of vitamin C;
  • vitamins B1 and B2 are three times higher than in beets and carrots;
  • also contains vitamins B6, B9, E, PP, A, and beta-carotene.
• Minerals:
  • just 50 g of Jerusalem artichoke covers the daily need for silicon;
  • rich in magnesium, calcium, potassium, iron, phosphorus, chlorine, sulfur, sodium, aluminum, zinc, manganese, copper, boron, fluorine, molybdenum, iodine, cobalt.
• Although Jerusalem artichoke does not contain selenium, it enhances its absorption from other foods.
• It also improves calcium absorption, in addition to being a source of calcium itself.

Benefits of Jerusalem Artichoke

Jerusalem artichoke offers numerous beneficial properties, making it a valuable addition to a healthy diet:

• Detoxification – The inulin in Jerusalem artichoke binds and removes heavy metals, pesticides, and other harmful substances from the body.
• Digestive support – Inulin stimulates the function of the gastrointestinal tract, promotes normal digestion, and supports a healthy gut microbiome. With its exceptionally high inulin content, Jerusalem artichoke serves as a prebiotic, providing nourishment for beneficial symbiotic bacteria.
• Nitrate neutralization – Thanks to its high vitamin C content, Jerusalem artichoke helps reduce the harmful effects of nitrate compounds.
• Heart health support – Due to its natural magnesium and potassium content, Jerusalem artichoke is a great addition to a diet that supports normal heart function.
• Selenium absorption – Jerusalem artichoke promotes better absorption of selenium from food, and selenium, in turn, plays an important role in heart function.
• Source of essential nutrients – Jerusalem artichoke contains histidine, an amino acid found in hemoglobin, as well as vitamins B5 and B6, which are involved in its production. Additionally, it is rich in iron and vitamin C, which aids in iron absorption.
• Nervous system support – Jerusalem artichoke contains essential amino acids, including valine, phenylalanine, and tryptophan, which are important for normal nervous system function.
• Nutritional value – The tubers are packed with vitamins, minerals, and essential amino acids, which play a role in various bodily processes, including immune system function.
• Skin health support – Silicon, copper, zinc, and sulfur, along with a rich set of essential amino acids (including arginine), play an important role in processes related to skin health.

Harm of Jerusalem Artichoke

In most articles about the benefits and harms of Jerusalem artichoke, it is mentioned that this plant does not accumulate harmful substances. However, no explanation is usually given as to where this magical property comes from. It seems that someone originally wrote this, and then others just copied the statement without any justification: “Jerusalem artichoke, unlike other vegetables and fruits, does not accumulate nitrates and pesticides.”

Upon deeper exploration of the topic, it becomes clear that Jerusalem artichoke is part of a group of so-called sanitary plants, which, due to their strong adsorbing ability, actively extract toxic substances from the soil, preventing them from entering groundwater and food products. When harvesting from contaminated fields, the harmful substances accumulated in the biomass are removed. The green mass and tubers from such land are used only for technical purposes, while the plant’s root system, after dying off, quickly restores the fertile humus layer.

This information clearly contradicts the claim that Jerusalem artichoke does not accumulate harmful substances. On the contrary, it can accumulate these substances to a greater degree than some other vegetables and fruits. However, this does not make Jerusalem artichoke a harmful product. The potential harm should be taken into account, and appropriate measures for its neutralization should be applied.

In favor of Jerusalem artichoke, it is worth noting that the inulin it contains in record amounts partially binds pesticides, heavy metals, and other toxic substances. In this bound form, these substances are not harmful — they are simply excreted from the body.

What Harmful Substances Can Jerusalem Artichoke Accumulate?

If Jerusalem artichoke is grown in ecologically unsuitable conditions, it can accumulate toxic substances, such as:

• Polycyclic aromatic hydrocarbons (PAH), including benzene. These substances may enter plants from the atmosphere and through the root system. The main sources of PAH are emissions from metallurgical and coke chemical industries, petrochemical waste, smoke from thermal power plants, and exhaust gases from vehicles. PAH may settle in the soil, water bodies, and rivers, from where they can enter plants.
• Lead. Jerusalem artichoke may absorb lead from the atmosphere contaminated by industrial emissions, exhaust from internal combustion engines, and other sources, as well as from certain pesticides that may be used to treat fields.
• Nitrates and nitrites. Jerusalem artichoke has a moderate ability to accumulate nitrates (salts of nitric acid), which are an essential element of plant mineral nutrition. However, with an excess of nitrogen fertilizers, especially at the end of the growing season when plants are less able to absorb them, nitrate accumulation in Jerusalem artichoke can significantly increase. Nitrites can form from nitrates during boiling, frying, salting, smoking, and long-term storage. Nitrates are precursors of nitrites, which can form through the action of saliva bacteria or microorganisms in the human intestines, as well as on the surface of Jerusalem artichoke tubers when they are damaged or crushed.
  However, when grown in an ecologically clean environment, Jerusalem artichoke does not accumulate harmful substances.
  In favor of Jerusalem artichoke, it is worth noting that it contains a large amount of vitamin C, which has the ability to neutralize nitrate compounds, reducing their harmful effects.

How to Consume Jerusalem Artichoke Safely?

Many beneficial foods can accumulate harmful substances. For example, when it comes to accumulating benzopyrene, agricultural crops are ranked as follows: lettuce, radishes, Jerusalem artichoke, carrots, cabbage, cucumbers, wheat. Of course, this is not a reason to avoid consuming them. It is important to follow safety precautions when selecting fruits and vegetables and to be aware of ways to neutralize nitrates in food.

To get the maximum benefit from consuming Jerusalem artichoke and minimize harm, it is recommended to follow these precautions:

1. Purchase eco-friendly products. It is advisable to buy Jerusalem artichoke grown in an ecologically clean area with moderate use of pesticides and fertilizers. This may be difficult to achieve unless you grow the Jerusalem artichoke yourself, so focus on the following points.
2. Storage. Store well-sorted, undamaged, and clean tubers. Cut and juice them right before consumption.
3. Soaking. Cut the tubers and soak them in cold water for 15-20 minutes. Stems and leaves can be soaked whole.
4. Boiling is the most effective method to reduce nitrate content by 50%. Nitrates dissolve into the water, which should be drained (it is better to cook Jerusalem artichoke without salt, and add it after cooking).
5. Frying is a less effective way to remove nitrates. If you choose this method of preparation, be sure to fry in the right oil. Using the wrong oil will result in the formation of carcinogenic substances, which is exactly what we want to avoid.
6. Peeling the tubers can remove another 10% of the nitrates.
7. Lemon or pomegranate juice. Spray the Jerusalem artichoke salad or cut tubers with lemon or pomegranate juice before preparing. Citric acid, pomegranate juice, and vitamin C neutralize nitrates and inhibit the formation of nitrosamines in the body. Given the high vitamin C content in the plant itself, these measures will neutralize most of the nitrate compounds.

The accumulation of pesticides and nitrates in vegetables and fruits is unfortunately a common problem in today’s reality. In addition, Jerusalem artichoke has only two harmful properties:

• Allergic reactions to this product are extremely rare. However, if you have never tried Jerusalem artichoke before, start with small portions.
• Raw tubers of Jerusalem artichoke can cause gas formation (in boiled form, they reduce this effect.).

Conclusion on the Benefits and Harm of Jerusalem Artichoke

Jerusalem artichoke is one of the healthiest foods.
The potential harm of this plant wouldn’t need to be discussed in such detail if it weren’t for the need to debunk the widely spread, yet unfounded, claim that Jerusalem artichoke is incapable of accumulating harmful toxic substances — a supposed characteristic that makes it different from all other vegetables. Now you know this is not the case, and you won’t neglect the simple safety measures when purchasing, storing, and preparing Jerusalem artichoke.

The benefits of Jerusalem artichoke are undeniable, and the harm is minimal. This vegetable deserves to be included in the diet of anyone who cares about their health. Since many are not familiar with Jerusalem artichoke, I have published a few recipes for hot dishes, salads, and drinks made from Jerusalem artichoke below, allowing you to appreciate both its flavor and health benefits.

Recipes with Jerusalem Artichoke

In cooking and medicinal recipes, not only the tubers of Jerusalem artichoke are used, but also the stems, leaves, and roots of this plant.
The tubers of Jerusalem artichoke resemble potato tubers in some ways, and they can be cooked in the same manner — boiled, fried, mashed, or used as a thickener for soups. However, Jerusalem artichoke is different from potatoes: its tubers can be eaten raw (below, I will provide several recipes for salads with Jerusalem artichoke), and the skin is tender enough that it can be left on if the recipe does not require peeling.
Removing the skin from the tubers is not easy due to their uneven shape. If you plan to cook the tubers, you can leave the skin on. However, if you intend to eat them raw, it is better to peel them to reduce the amount of nitrates.

Hot Dishes with Jerusalem Artichoke

Recipe #1: Boiled Jerusalem Artichoke

1. Peel the Jerusalem artichoke tubers and cut them into large pieces (this step is optional).
2. Soak them in cold water with lemon juice for 15 minutes, then drain the water.
3. Place the tubers in a pot, cover with water, and add salt.
4. Add an onion and spices to taste (optional).
5. Bring to a boil, reduce the heat, cover the pot, and cook for 10-20 minutes (depending on the size of the tubers), checking for doneness (similar to how you check potatoes).
6. Sprinkle with finely chopped herbs (dill, parsley, cilantro, or green onions) and serve as a side dish or as a main dish.

Recipe #2: Fried Jerusalem Artichoke

1. Wash the Jerusalem artichoke tubers and peel them.
2. Cut them into small wedges or slices and soak in cold water with lemon juice for 15 minutes. Drain the water.
3. Heat a pan. Add a little of the appropriate frying oil (coconut oil, avocado oil, mustard oil, olive oil, peanut oil, rice oil, or sesame oil). Avoid oils that are harmful for frying (the most common ones are sunflower oil, canola oil, and corn oil).
4. Add the sliced Jerusalem artichoke and fry, stirring occasionally, for 3-4 minutes until a tender golden crust forms.
5. Add salt and ground black pepper to taste. Turn off the heat, cover with a lid, and let sit for another 3 minutes.
6. Sprinkle with herbs (dill, parsley, cilantro, or green onions) and serve hot.

Recipe #3: Roasted Jerusalem Artichoke

1. Clean the Jerusalem artichoke tubers with a vegetable brush (do not peel) and soak in cold water for 15 minutes. Drain the water.
2. Mix the tubers with 1 tablespoon of olive oil, 1 teaspoon of salt, and a pinch of ground black pepper.
3. Arrange the tubers on a baking sheet and place them in an oven preheated to 220°C (428°F).
4. Roast for 1 hour (check for doneness – the vegetables should become soft).
5. Sprinkle with chopped parsley and serve hot.

Recipe #4: Roasted Jerusalem Artichoke with Onions, Garlic, and Herbs

Ingredients (for 2-3 servings):

• 400 g Jerusalem Artichoke tubers
• 5 onions
• 3-4 garlic cloves
• 50 g olive oil
• 1 small bunch of herbs (parsley, cilantro, or dill)
• 1 teaspoon of dried mixed herbs
• Salt and black pepper to taste

Preparation:

1. Clean the Jerusalem Artichoke tubers with a vegetable brush (do not peel) and soak in cold water for 15 minutes. Then drain the water.
2. Peel the onions and cut them into wedges.
3. Peel the garlic cloves and finely chop them.
4. In a bowl, mix the olive oil with the herbs, greens, salt, and pepper. Add the Jerusalem Artichoke and onions to the mixture and toss well.
5. Preheat the oven to 200°C (392°F).
6. Spread the vegetables on a baking sheet and place in the oven for 30-40 minutes, until tender. The onions should start caramelizing, and the sunchoke tubers should become soft.
7. Serve hot.

Recipe #5: Roasted Jerusalem Artichoke with Coconut Sauce

Ingredients (for 3-4 servings):

• 1 kg Jerusalem Artichoke tubers
• 1 lemon
• 400 ml coconut cream (you can use regular dairy cream, but this site is dedicated to a healthy lifestyle, so I suggest using the healthier alternative)
• 1 bunch of marjoram (or dried marjoram)
• 1-2 tablespoons of olive or coconut oil
• Nutmeg, salt, and black pepper to taste
• Dill (optional)

Preparation:

1. Wash the Jerusalem Artichoke tubers, peel them, and cut into thin slices.
2. Squeeze the juice from the lemon into cold water and soak the sliced tubers in it for 30 minutes. Then drain the water and pat the Jerusalem Artichoke dry.
3. Prepare the sauce: Mix the cream with marjoram, salt, black pepper, and nutmeg.
4. Grease a baking dish with olive or coconut oil. Arrange the sunchoke slices in the dish (place them vertically) and pour the sauce over them.
5. Meanwhile, preheat the oven to 180°-190°C (350°-375°F).
6. Place the dish with the Jerusalem Artichoke in the preheated oven and bake for about an hour, until tender.
7. Serve hot. Before serving, you can sprinkle with finely chopped dill (optional).

Recipe #6: Stew with Jerusalem Artichoke, White Beans, and Mushrooms

You can add Jerusalem Artichoke to any vegetable stew. To prepare, peel the tubers, cut them into small pieces, and soak them in cold water with lemon juice for 15-30 minutes.
Here’s an example of a stew with Jerusalem Artichoke, white beans, and mushrooms.

Ingredients (2-3 servings):

• 3-4 Jerusalem Artichoke tubers
• 200-300 g fresh mushrooms
• 200 g tomatoes
• 1 cup cooked white beans
• 1 carrot
• 1 onion
• 2-3 garlic cloves
• 2-3 g chili pepper
• Salt to taste
• 3 tablespoons olive oil (or any other oil suitable for frying)
• Fresh herbs to taste (dill, parsley, or green onions) – optional

Preparation:

1. Prepare all the ingredients: cut the Jerusalem Artichoke, mushrooms, onion, and tomatoes, grate the carrot, chop the garlic, and finely chop the herbs. Do not mix them.
2. Pour oil into a pan and heat it.
3. Add the mushrooms to the pan and fry for 4-5 minutes.
4. Add the Jerusalem Artichoke and fry for another 5-7 minutes.
5. Add the onion and chili. Fry for 3-4 minutes.
6. Add the tomatoes and beans. Reduce the heat, cover the pan, and simmer for 10 minutes.
7. Add the carrot and garlic, salt to taste, and simmer for another 4-5 minutes.
8. Serve hot. You can sprinkle with fresh herbs if desired.

Recipe #7: Jerusalem Artichoke and Carrot Puree Soup

You can make a variety of healthy soups with sunchoke. Here’s a vitamin-packed Jerusalem Artichoke and carrot puree soup.

Ingredients (5-6 servings):

• 2-3 Jerusalem Artichoke tubers
• 2-3 carrots
• 2 small onions
• 1 celery stalk
• A pinch of ground ginger (to give the vegetable soup a smoky flavor)
• 3 tablespoons plant-based milk (such as soy, almond, or rice milk)
• 3 tablespoons olive oil (or any other oil suitable for frying)
• A pinch of red pepper
• Salt to taste
• Fresh herbs to taste (dill, parsley, or green onions) – optional

Preparation:

1. Wash the Jerusalem Artichoke tubers with a vegetable brush, cut them into cubes, and soak them in cold water with lemon juice for 15 minutes. Then drain the water.
2. Dice the onion, carrot, and celery (do not mix).
3. Pour oil into a deep pan and heat. Sauté the onion for 3-4 minutes until golden.
4. Add 1 liter of water, cover, and bring to a boil.
5. Add the sunchoke and carrot. Reduce the heat, cover, and cook for 10 minutes.
6. Add the celery, ginger, plant-based milk, red pepper, and salt. Cook for another 5 minutes.
7. Puree the soup in a blender until smooth.
8. Serve hot. You can sprinkle with freshly chopped herbs before serving.

Salads with Jerusalem Artichoke

Recipe #8: Vitamin Bomb Salad with Jerusalem Artichoke, Carrot, and Apple

This salad is a real vitamin bomb. It includes several ingredients that boost the immune system.

Ingredients:

• 1 Jerusalem artichoke tuber
• 1 carrot
• 1 tart-sweet apple
• 1 lemon
• 1 orange
• 1 teaspoon ground ginger

Preparation:

1. Peel the Jerusalem artichoke, carrot, and apple, and grate them coarsely.
2. For the dressing: Squeeze the juice from the orange and half of the lemon, grate the zest of the other half of the lemon, and add ground ginger.
3. Dress the salad with the sauce and mix well.

Recipe #9: Jerusalem Artichoke and Radish Salad

This salad will provide just as many benefits for the immune system and overall health.

Ingredients:

• 2-3 sunchoke tubers
• 1-2 radishes (black radish is the most beneficial)
• A few green onion stalks
• Dill (to taste)
• 2-3 tablespoons vegetable oil (choose the most beneficial unrefined cold-pressed oils for the dressing)
• Salt

Preparation:

1. Peel the sunchoke and radish, and soak them in cold water with lemon juice for 15-20 minutes.
2. Drain the water.
3. Grate the sunchoke and radish.
4. Chop the green onions and dill.
5. Place all ingredients in a bowl, dress with oil, add salt, and mix well.

Recipe #10: Jerusalem Artichoke and Pickled Cucumber Salad

Ingredients:

• 1-2 sunchoke tubers
• 1 carrot
• 2 medium-sized pickled cucumbers
• A few green onion stalks
• Fresh herbs (dill, parsley) to taste
• 2-3 tablespoons of high-quality vegetable oil
• Salt

Preparation:

1. Peel the Jerusalem Artichoke and carrot, and soak them in cold water with lemon juice for 15-20 minutes.
2. Drain the water.
3. Grate the carrot, and either grate the Jerusalem Artichoke or cut it into thin slices.
4. Slice the pickled cucumbers, and finely chop the green onions and herbs.
5. Place all the ingredients in a bowl, dress with oil, add salt, and mix well.

Drinks with Jerusalem Artichoke

Recipe #11: Jerusalem Artichoke Kvass

1. Peel the Jerusalem Artichoke tubers and soak them in cold water with lemon juice for 15-20 minutes. This step is done to reduce the amount of nitrates in the product.
2. Drain the water and cover the tubers with fresh cool water.
3. Place the jar in a warm, dark place for 2-3 days.
4. The Jerusalem Artichoke kvass is ready.

Recipe #12: Jerusalem Artichoke Coffee

This drink has a pleasant taste and beneficial properties. It can serve as a healthy alternative to regular coffee or tea, just like chicory coffee.

1. Peel the Jerusalem artichoke tubers and soak them in cold water with lemon juice for 15-20 minutes. Drain the water.
2. Cut the tubers and roast them in a dry pan.
3. Let them cool and grind them in a coffee grinder.
4. Brew the resulting powder in a cezve (Turkish coffee pot) over low heat.

Recipe #13: Tea from Fresh Jerusalem Artichoke Tubers

1. Peel the Jerusalem artichoke tubers and soak them in cold water with lemon juice for 15-20 minutes. Drain the water.
2. Grind the tubers in a blender.
3. Place the resulting mass in a thermos and pour boiling water over it.
4. Let it steep for 8 hours.

Recipe #14: Tea from Jerusalem Artichoke Leaves

You can use either fresh or dried leaves for the tea.

1. Place the Jerusalem artichoke leaves in a thermos and pour boiling water over them.
2. Let it steep for 2-3 hours.