Creamy Jerusalem Artichoke Soup
Jerusalem Artichokes are a top prebiotic food, a food that delivers short chain fatty acids (scff) to your gut bacteria. They make acids from these scff that lower cholesterol, rebuild the inner lining of the gut wall and protect against cancer. However if you have poor gut health (IBS, Crohns, Colitis), this soup may create wind and is best taken in very small quantities, initially at least, until tolerated, if at all.
Jerasulem artichoke contains a large amount of inulin, a non-digestible sugar making it an ideal choice for diabetics and those who want to lose weight.
American clinical trials on obese and overweight individuals have demonstrated that eating vegetables, (naturally low in calorie) is a more successful weight loss strategy than reducing fat or portion sizes. Even more important is the fact that when the dish is satisfying, it produces satiety signals in the brain that control hunger. Food has gotta taste good!
Note: You can make this Low fat by adding the low fat coconut milk or high fat by fatting full fat dairy or coconut milk.
Calories:192
Servings: 4
| Fibre | Protein | Carbohydrate | Fat |
|---|---|---|---|
| 7g | 4g | 24g | 9g |
Ingredients
2 tablespoon olive oil
1 large onion
3 cloves garlic
3 sticks of celery
1.5 litre (1500ml) of boiling water
1 Kallo vegetable stock cube
700g Jerusalem artichoke
Black pepper
a little salt
6 sprigs of fresh thyme
300ml of Kara Coconut milk (27kcal per 100ml)
or skimmed dairy milk or almond milk
Method
Wash the artichokes well, leaving the skin on and just chop off the top and bottom. Roughly chop the onions, artichokes and celery. Crush the garlic.
Add the olive pan to large saucepan, heat and add the chopped onion, celery, garlic and artichoke, skin-on. Add in the fresh thyme and mix well – you can pull out the woody thyme stalks before blitzing.
Add the stock cube dissolved in 1500ml boiling water. Cook for about 5 to 10 minutes until the contents are easy to blend with a hand blender.
Bring to the boil and simmer the soup for 35 minutes
Take off the heat and add the milk – bring back to a gentle bubble and serve.
