Shaved Sunchoke & Parmesan Salad
Thinly shaved sunchokes tossed with nutty Parmesan, bright lemon, and peppery arugula. A crunchy, refreshing salad that showcases the delicate, artichoke-like flavor of raw sunchokes in just 15 minutes.
For 4 servings
- prep · ~3 min
Toast the pine nuts.
1.Place pine nuts in a dry pan over medium-low heat.2.Shake pan occasionally and toast until golden and fragrant (2-3 minutes).3.Transfer immediately to a plate to cool. - prep · ~5 min
Shave the sunchokes and dress immediately.
1.Scrub sunchokes clean under running water; do not peel.2.Using a mandoline, shave sunchokes paper-thin into a large mixing bowl.3.Pour lemon juice over sunchokes immediately and toss to prevent browning.TIPShave sunchokes just before dressing — they oxidize and discolor quickly once cut. - mix · ~2 min
Build the salad.
1.Add olive oil, a pinch of salt, and fresh black pepper to the sunchokes.2.Toss gently with your hands until every shaving is coated.3.Add arugula and toss once more to distribute evenly. - assemble · ~2 min
Add Parmesan and pine nuts.
1.Using a vegetable peeler, shave Parmesan directly over the salad in wide curls.2.Scatter toasted pine nuts across the top.3.Finish with one more crack of black pepper. - serve
Serve immediately.
Divide among four plates or serve family-style on a platter. The salad is best eaten straight away while sunchokes are crisp and Parmesan curls are intact.
What to keep in mind.
7 tips from the recipe — small details that make a real difference to the final dish.
- 1Scrub sunchokes well but leave the skin on — it's thin, edible, and adds earthy texture.
- 2Toss shaved sunchokes with lemon juice immediately to stop them from turning brown.
- 3Use a mandoline set to 1/8 inch or thinner for delicate, even shavings that absorb dressing.
- 4Toast pine nuts in a dry pan until just golden — they burn quickly once they start to color.
- 5Add arugula just before serving to keep it crisp; dressed salad wilts within 30 minutes.
- 6Shave Parmesan with a vegetable peeler into wide ribbons for a soft, salty contrast.
- 7Serve this salad within 15 minutes of dressing to maintain sunchoke crunch.
Adapt it for your goals.
Vegan
Swap Parmesan for 3 tablespoons of nutritional yeast flakes and increase pine nuts to 3 tablespoons for a dairy-free, umami-rich version.
high proteinHigh-protein
Add 150g of grilled chicken or seared shrimp on top to turn the salad into a complete meal with extra protein.
low oilLow-oil
Replace olive oil with 2 tablespoons of apple cider vinegar and a splash of vegetable broth for a lighter, oil-free dressing.
Why this is on our healthy list.
Rich in Inulin Fiber
Sunchokes are a top source of inulin, a prebiotic fiber that feeds beneficial gut bacteria and supports digestion.
Good Source of Iron
Sunchokes provide a plant-based source of iron, which helps transport oxygen in the blood.
Low in Calories
This salad is naturally low in calories yet high in volume and nutrients, making it a filling choice for weight management.
Antioxidant Boost from Arugula
Peppery arugula brings glucosinolates and vitamin C, helping to reduce oxidative stress in the body.
Heart-Healthy Fats
Extra virgin olive oil and pine nuts supply monounsaturated fats that support cardiovascular health.
Frequently asked questions
Yes, but a mandoline gives the thinnest, most even shavings. If using a knife, slice as thinly as possible — 1/8 inch or thinner.
