Lentil Dal with Jerusalem Artichokes

I'm genuinely shocked at how good they tasted, which was very similar to the globe artichokes I've enjoyed previously, easily now my new favourite vegetable to obsess over. I'm most pleased to learn that these can also be grown in pots using the small parts I've saved, so I'll be having a go at growing these on my roof this year for sure.

I'd never actually tried these particular tubers before making this recipe. Needless to say, there are so many good things about these Jerusalem artichokes that I've learned that I'm surprised they aren't grown more here. 

They're tasty, available all winter, straightforward to grow, completely undemanding, very low maintenance, and ideal for beginners. They are also low in calories and taste a lot like the exceeding delicious globe artichoke, which most of us are more familiar with.

The Jerusalem artichoke (Helianthus tuberosus) is a perennial sunflower native to North America. It produces knobby, white-fleshed tubers that can be eaten raw or cooked. Better suited to cooler climates, they will grow in places like the UK quite well in any soil, even in pots, though they prefer rich, loose soil.

The nutritional benefits of Jerusalem artichokes are numerous.

Jerusalem artichokes are packed with nutrients, including vitamins A and C, potassium, fiber, and protein. These vitamins, together with flavonoid compound like carotenes, helps scavenge harmful free radicals and thereby offers protection from cancers, inflammations, and viral cough and cold. The root has negligible amounts of fat and contains zero cholesterol. They are also a good source of folate, copper, iron, magnesium, manganese, phosphorus, and zinc.

Studies have shown that Jerusalem artichokes may play a role in reducing the risk of some types of cancer, as well as detoxing the body of heavy metals, and improving the digestive system.

Many studies have also found that Jerusalem artichokes can help lower blood sugar levels and reduce cholesterol levels. These impressive health benefits have made Jerusalem artichokes a popular food among health-conscious individuals.

Lentil Dal with Jerusalem Artichoke Recipe

This recipe can have the Jerusalem artichoke pre-prepared to make it a speedy meal to whip up within 20 minutes.

To prepare the Jerusalem artichokes, I first scrubbed them to remove all the dirt, and then I peeled away much of the skin using a potato peeler. After that, I steamed them for around 15 minutes until soft through before roughly chopping and using them for this recipe.

Serves 2

Ingredients

• 1 tbsp oil
• 1 tsp cumin seeds
• 1 tsp coriander seeds
• 1 tsp garam masala
• 1/2 tsp chili flakes
• 1/2 tsp turmeric
• 1-inch ginger minced
• 1 fresh chili chopped
• 2 cloves garlic minced
• 1/2 Lemons juice
• 4 small Jerusalem artichokes steamed and chopped, or 1 medium potato, steamed and mashed
• 2 stalks of black kale, sliced thin or 2 large handfuls of fresh spinach leaves 
• 1/2 cup red lentils
• 1 1/2 cups vegetable stock
• 1 cup dry basmati rice

Optional

• 2 tbsp lime pickle
• Fresh coriander for garnish

Method

1. Start cooking your rice; I like to use 50/50 basmati rice and water, bring to the boil 2-3 minutes, switch off the heat and cover with a lid for 15 minutes for perfect rice every time. Alternatively, cook in a rice cooker.
2. In the meantime, to a large skillet, add cumin and coriander seeds with 1 tbsp of oil for 1 minute on low, then add minced ginger, garlic, and chopped fresh chili for another minute.
3. Then add kale, followed by the spices, vegetable stock, cooked Jerusalem artichokes or mashed potato, cooked lentils, and lemon juice.
4. Simmer for 10 minutes, adding more water if needed until kale is wilted and the lentils are cooked through.
5. Serve with rice and top with a few fresh coriander leaves, lemon juice, and lime pickle.

Enjoy!

Recipe by Rose Wyles - The Vegan Nutritionist

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