Last evening, I made these tasty gluten-free & vegan Jerusalem artichokes latkes! I never tasted latkes before nor made them at home!!!! I served this vegan dinner with a sweet potato mash & vegan seitan croquettes, I bought them like that in my bioplanet! They are easy to make in my beloved food processor. I don’t know if you even heard of “Jerusalem artichokes ” before. In America, they are also called ” sunchokes.” In my language, Dutch, they are called “aardperen “ & in French: ” topinambours! ” 😉
These tube like veggies are very underestimated veggies over here in Belgium! But they are so healthy & good for you! It is a root vegetable & looks something like this:
1. There is nearly no fat in this veggie & it has zero cholesterol!
2. It’s high-quality phyto-nutrition profile comprises of dietary fiber (non-starch carbohydrates), and antioxidants, as well as small proportions of minerals, and vitamins.
3. It is one of the finest source dietary fibers, especially high in inulin, which is a soluble non-starch polysaccharide. The root flesh provides 1.6 mg or 4% of fiber. Inulin is a zero calorie, saccharine, and inert carbohydrate, which does not metabolize inside the human body, and thereby; it can’t be digested the whole way through so you must fart a lot but hey, it is healthy!!!This makes this tuber an ideal sweetener for diabetics and dieters. So inulin is the opposite of insulin.
4. It also helps to reduce constipation problems!
5. It can prevent colon cancers too!
6. The tuber has small amounts of anti-oxidant vitamins such as vitamin C, vitamin A, vitamin E. These vitamins together with flavonoid compound like carotene helps scavenge harmful free radicals, and thereby offers protection from cancers, inflammation and viral cough and cold.
7. Further, Jerusalem artichokes are a very good source of minerals and electrolytes, especially potassium, iron, and copper. 100 g of fresh root has 429 mg or 9% of daily required levels of potassium. Potassium is a heart friendly electrolyte; aids reduce blood pressure and heart rates by countering pressing effects of sodium.
8. 100 g of fresh sunchoke has 3.4 mg or 42.5% of iron, probably the highest amount of iron among the common edible roots and tubers.
9. It also has small levels of some of valuable B-complex group of vitamins such as folate, pyridoxine, pantothenic acid, riboflavin, and thiamine.
Not to mention, they are seasonal at the moment & very tasty too. You can roast them, fry them, mash them to make a purée, make soups of them, fry them sliced up & make latkes out of them. On the bottom of this tasty post, you can find other recipes , I made with them, from my own blog! 😉
Recipe: For 5 latkes!
530 gr fresh Jerusalem artichokes, peeled finely with a vegetable peeler
3 spring onions, cleaned & cut into finer rings, ( green & white parts )
1/4 cup tapioca starch
30 grins of finely milled black pepper
1 teaspoon Maldon sea salt, crushed finely in a pestle & mortar
1 tablespoon of fresh curly parsley
2 flax eggs = 2 tablespoon of ground flaxseed combined with 6 tablespoons of water, ( whisked well together, leave to rest for 10 minutes, to form a sort of gel-like consistency, to thicken a bit instead of 2 eggs! )
1. First, place your fine shredder in your food processor & shred your peeled sunchokes finely. Do this with all the peeled Jerusalem artichokes. When this is done, scoop them out in a large bowl & above the dink, squeeze all the juice out of the shreds. Place them on kitchen paper to absorb the remaining liquid. Place back into the bowl. Now, using the S-blade in your food processor, add chopped spring onions & chopped curly parsley & blitz until it finely minced. Add this to shredded artichokes. Add tapioca starch. Mix well & season with 25 grins of black pepper & 1 teaspoon of finely crushed sea salt. Mix well with a spoon & taste! It has to taste fab but you still must taste the artichoke flavour!! That is important!
2. Make your 2 flax eggs. Grind your broken flaxseed into dry container of your Vitamix until it becomes a flour. Use 2 tablespoons & put them in a smaller bowl. Add to this 6 tablespoons of water & mix well. Leave to stand for about 10 minutes to let the flaxseed absorb a bit of the water or until it forms a sort of gel,…This will be used instead of 2 eggs.
When you are going to fry your latkes, add these flax eggs to your mix & mix well with a wooden spoon. Form 5 latkes, not too large & place them on a clean chopping board. Heat a large non-stick pan on higher heat. Pour enough of a fruity evoo in it so that when you fry your latkes , they are sitting half into the hot oil. Fry 4 latkes at once into your hot oil, for a few minutes per side or until browned on both sides & cooked through! Place them on a clean plate, laid with double kitchen paper to dip of the excess of fat. Dip the top of each latke, also with double kitchen paper. Keep warm. Serve at once with other sides like a sweet potato mash seasoned with Herbamare salt & some black pepper. I also added some heated unsweetened soy milk to it. I fried my vegan GF seitan sausages in that same fruity evoo. Enjoy, my friends! 🙂
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