Crispy Oven Roasted Smashed Sunchokes
Soft and slightly sweet on the inside, these roasted smashed sunchokes and crispy, cheesy, and flavorsome on the outside. After a quick boil, these sunchokes are soft enough to smash. When roasted, the crispy skin meets the craggily smashed sunchoke surface for maximum crispiness. Garlic, sage, and nutritional yeast add their flavor to every bite. Delicious on their own, or dipped into a creamy dipping sauce.
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All About Sunchokes
Sunflower on top, potato on the bottom—could there be a better pairing? Well, that’s not exactly what a sunchoke is, but it’s close. They go by the name sunchoke as well as being called Jerusalem artichokes. Jerusalem artichokes (Helianthus tuberosus) boast thick, hairy stems topped with small, sunflower-like blooms. While they lack the edible seeds of sunflowers, their resemblance is undeniable. Come fall, they grow tubers underground, waiting to be unearthed and enjoyed. They’re not exactly potatoes—sunchokes are sweeter and juicier, offering a unique texture. These plants love to spread and can often be found growing wild (a great foraging opportunity!). And by the way, they’re surprisingly easy to grow— for some people. My gardening abilities failed me when I tried and rabbits decided to feast on my stalks. If you’re better at keeping those hungry critters away, I’ve found several excellent sources for plants on Etsy. Jerusalem artichokes were cultivated by Native Americans long before settlers arrived, and when they did, they shipped the tubers to Europe, where they gained popularity. Over time, sunchokes faded from the American landscape, but since the early 2000s, they’ve been making a comeback and are starting to truly take root again.
The tubers can be eaten raw or cooked (though I’ll admit, I’ve only ever nibbled on them raw—cooked is definitely the way to go). Nutritionally, they’re similar to potatoes in terms of calories (which is relatively high for a veggie), but they’re virtually fat-free and packed with vitamins, minerals, and fiber. They offer healthy amounts of niacin, pantothenic acid, and thiamin, plus good levels of copper and an impressive 42% of your daily iron needs in just 100g. Studies suggest that sunchokes may support diabetes management, promote gut health, and even help prevent certain cancers. Heads up- they also contain a good amount of inulin, a fiber that humans can’t digest and may lead to your body producing gas.
Looking for Sunchoke Recipes? Try this one!
Roasted Vegetables? Check these out!
- Nutty and Smoky Roasted Broccoli
- Chili Roasted Snacking Chestnuts
- Roasted Potatoes in Creamy Fenugreek Leaf Sauce
- Curry Leaf Oven Roasted Carrot Recipe
- Roasted Mini Eggplants in Tahini Sauce
- Black Radish Recipe: Miso Roasted Black Radishes
- Easy Baked Beets (Herb Roasted Beets)
- 15-Minute Sesame Roasted Snap Peas
Roasted Smashed Sunchokes Tips and Tricks
- Small sunchokes will give you bite-sized crispy snacks. For more manageable piece, you may want to cut large sunchokes in half before smashing.
- Make sure you use something with a flat bottom and no foot to smash (the foot could get in the way of a clean smash). A small plate, cup, or skillet are all great options.
- Parchment paper on your baking tray is recommended, otherwise the smashing process could lead to your sunchokes sticking to the tray.
- Serve with a creamy vegan dipping sauce – something like this roasted red pepper miso mayo, vegan ranch, or French onion dip would be great!
Crispy Oven Roasted Smashed Sunchokes
Ingredients
- 1 lb. sunchokes
- 2 cloves garlic, minced
- 1 tbsp. nutritional yeast
- 10 fresh sage leaves, chopped
- 1-2 tbsp. neutral-flavored oil
- Salt and pepper, to taste
Instructions
- Bring a pot of water to boil, salt, and add the sunchokes. Boil for 20 minutes. Drain the water from the sunchokes, and shock with cold water to stop cooking and make handling easier.
- Part way through boiling the sunchokes preheat the oven to 450F (230C). Line a baking tray with parchment paper.
- Once the sunchokes are cooked and cool enough to handle, place them on the baking sheet. Use a small plate or cup to press evenly down on the tuber, squishing them to be around 1/2 inch thick or a little thinner. Sprinkle with garlic, fresh sage, and nutritional yeast. Top with the oil, drizzled, and some salt and pepper. Place in the oven and roast for a total of 25 minutes, flipping midway. For tastiest results, serve warm.
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