# Flank Steak with Prebiotic Sunchoke Puree > Seared flank steak served with a silky Jerusalem artichoke (sunchoke) purée, quick-pickled shallots and a simple pan sauce. This steakhouse-style dinner highlights prebiotic-rich ingredients (sunchokes, garlic, leeks) to support gut health without sacrificing bold flavor. Canonical URL: https://www.topshelf.recipes/recipes/flank-steak-prebiotic-sunchoke-puree ## Author Jake Woods https://www.topshelf.recipes/chef/jake-woods Published: August 26, 2026 Last Updated: September 3, 2026 ## About This Recipe This is a steak dinner that wears a little science: the earthy, slightly sweet character of sunchokes (Jerusalem artichokes) forms a silky counterpoint to the beef’s charred edges, while quick-pickled shallots and a glossy butter-finished pan sauce keep the plate bright and savory. Sunchokes puree to a satiny texture when cooked gently with leek and garlic and then emulsified with reserved cooking liquid and butter; their natural nuttiness and subtle artichoke-like notes make them a compelling alternative to potato or parsnip purées. Because sunchokes are prebiotic, this plate delivers gut-friendly ingredients—sunchokes, leeks and garlic—without compromising the richness you expect from a steakhouse-style meal. What makes this version work is the attention to balance: a long rest and thin slicing let the flank show its best tender chew, a brief pickle gives acidity without overwhelming the earthiness, and the pan sauce (or a reduced stock for grill cooks) ties the components together with glossy flavor. It’s a great choice for anyone who wants an impressively composed dinner that’s approachable midweek yet elegant enough for guests—the keys are temperature control for the steak, a smooth puree, and sharp, well-drained shallots to cut through the richness. ## Recipe Information - Prep Time: 25 minutes - Cook Time: 30 minutes - Total Time: 55 minutes - Servings: 10 - Difficulty: Medium - Category: Dinner ## Ingredients ### Season and cook the flank steak (grill or stovetop) - 1 1/2 pounds Flank steak ### Cook sunchokes and build the purée - 1 pound Sunchokes (Jerusalem artichokes), scrubbed and chopped - 1 small Leek (white + light green), thinly sliced and rinsed - 2 cloves Garlic cloves, peeled and smashed - 2 tablespoons Olive oil - 2 tablespoons Unsalted butter - 1 cup Low-sodium beef stock (or broth) ### Quick-pickle the shallots - 2 small Shallots, thinly sliced - 1/3 cup Red wine vinegar - 1 teaspoon Granulated sugar ## Ingredient Guide ### Sunchokes (Jerusalem artichokes) Sunchokes are knobby tubers from a North American sunflower relative (despite the name, they aren’t related to artichokes). They have a sweet, nutty, slightly earthy flavor and a crisp raw texture that turns creamy when cooked. They can have a faintly nutty aroma and may cause digestive sensitivity in some people. Find them at farmers’ markets, specialty produce sections, or well-stocked supermarkets; good substitutes are new potatoes, parsnips, or jicama/water chestnuts (for crunch), keeping in mind differences in sweetness and texture. ## Instructions ### 1. Quick-pickle the shallots Thinly slice the shallots and place in a small bowl. Warm the red wine vinegar with the sugar (microwave 10–15 seconds or stovetop) until the sugar dissolves, then pour over the shallots. Let sit at room temperature at least 15 minutes (can be made up to 24 hours ahead and refrigerated). Reserve pickling liquid for serving if desired. ### 2. Cook sunchokes and build the purée Heat 1 tablespoon olive oil in a medium saucepan over medium heat. Add sliced leek and smashed garlic, sauté until softened (3–4 minutes). Add chopped sunchokes and enough beef stock to cover about halfway (use all or part of the cup), bring to a simmer, cover and cook until sunchokes are tender when pierced, about 15–18 minutes. Drain (reserve cooking liquid), then purée the sunchokes, leek and garlic in a blender or with an immersion blender, adding reserved cooking liquid or more stock to reach a silky consistency. Stir in 1 tablespoon butter, taste and season with salt and pepper. Keep warm or cool and refrigerate for make-ahead (see tips). ### 3. Season and cook the flank steak (grill or stovetop) Bring the flank steak to room temperature (20–30 minutes), then pat dry and season both sides generously with salt and pepper. Grill method: preheat grill to high (450–500°F / 230–260°C) and oil grates; grill 4–6 minutes per side for medium-rare, then rest 8–10 minutes. Stovetop method: heat a heavy skillet (cast iron) over high heat until smoking, add 1 tablespoon olive oil, sear steak 3–5 minutes per side, reduce heat slightly and continue to desired doneness (internal 125–130°F / 52–54°C for medium-rare), then rest 8–10 minutes. Slice thinly against the grain to serve. ### 4. Make the simple pan sauce After searing the steak (stovetop), keep the skillet over medium-high, add 1/2 cup beef stock to deglaze, scraping up browned bits, and reduce by half. Turn off heat and whisk in the remaining 1 tablespoon butter to finish the sauce. For grill method, warm a small saucepan, add 1/2 cup beef stock, reduce slightly, and whisk in butter; spoon over sliced steak. Adjust seasoning with salt and pepper. ### 5. Assemble and serve Spoon a generous smear of the warm sunchoke purée on each plate, top with sliced flank steak, and spoon pan sauce over the meat. Scatter quick-pickled shallots on top for brightness and serve immediately. Garnish with a drizzle of olive oil if desired. ### 6. Make-ahead and reheating tips Sunchoke purée can be made up to 3 days ahead—cool completely, refrigerate in an airtight container. Reheat gently over low heat with a splash of stock or water, whisking in butter to restore silkiness. Pickled shallots improve after a few hours and can be stored up to 3 days. The steak is best cooked just before serving; leftovers keep 2–3 days refrigerated. ## Nutrition Estimated nutrition per serving (2 oz steak): - Calories: 224 kcal - Protein: 17.1 g - Carbohydrates: 5.7 g - Fat: 13.9 g - Saturated Fat: 5.6 g - Trans Fat: 0 g - Fiber: 1 g - Sugar: 2.8 g - Added Sugars: 0.4 g - Cholesterol: 62 mg - Sodium: 91 mg - Potassium: 362 mg - Calcium: 32 mg - Iron: 1.7 mg - Vitamin D: 0.1 mcg ## Tips ### Pat Steak Bone-Dry Blot the flank with paper towels before seasoning so it browns quickly and forms a flavorful crust instead of steaming. ### Slice Against Grain After a long 8–10 minute rest, slice thinly across the grain to shorten muscle fibers and maximize tenderness. ### Reserve Cooking Liquid Save some of the sunchoke cooking liquid and add it slowly to the blender so you can control the puree’s consistency and keep it silky, not soupy. ### Finish Sauce with Butter Whisk cold butter off the heat to enrich and slightly thicken the pan sauce without breaking it. ### Don’t Overcook Sunchokes Cook until just tender—15–18 minutes—so they puree smoothly without turning gluey from overwork. ## Variations and Substitutions ### Skirt or Bavette Swap If you can’t find flank, skirt or bavette steak are excellent stand-ins—cook quickly over high heat and slice against the grain the same way. ### Potato-Sunchoke Blend If sunchokes are scarce or pricey, swap half the sunchokes for Yukon Gold potatoes to stretch the puree and mellow the nuttiness. ### Dairy-Free Purée Omit the butter and finish the puree with a splash of good olive oil and an extra tablespoon of reserved cooking liquid for silkiness. ### Herb Chimichurri Twist Replace the pan sauce with a bright chimichurri (parsley, oregano, garlic, red pepper, vinegar, oil) for a South American flavor lift. ## Notes This dish brings steakhouse satisfaction while spotlighting prebiotic ingredients that support gut health. It’s great for a relaxed weeknight dinner or a casual entertaining menu where the purée can be made ahead. ### Storage and Make-Ahead Store components separately for best texture: keep the sunchoke purée in an airtight container in the fridge for up to 3 days and the pickled shallots for up to 3 days as well. Cooked flank steak will keep 2–3 days refrigerated; slice only as needed for reheating. Reheat the purée gently over low heat with a splash of stock and a pat of butter, and warm sliced steak briefly in a 250°F oven wrapped lightly in foil or sear slices quickly in a hot skillet with a little oil and sauce. ### Serving Suggestions Serve with a simple green salad dressed with lemon and olive oil or roasted root vegetables (carrots, parsnips, baby turnips) to echo the puree’s earthiness. A platter presentation—smear the puree, fan the sliced steak, spoon the pan sauce and scatter pickled shallots—makes this feel elevated; finish with a drizzle of good olive oil. Pair with a medium-bodied red like Malbec or Rioja, or with a full Chardonnay if you prefer white. ## Frequently Asked Questions ### Can I make the sunchoke purée ahead of time? Yes—make the purée up to 3 days ahead, cool completely and refrigerate; reheat gently with a splash of stock and whisk in butter to restore its silkiness before serving. ### My sunchokes are sandy—how do I clean them? Scrub vigorously under cold running water with a stiff brush; for very knobby ones, use a paring knife to remove deep crevices where grit hides. ### What’s the best internal temp for flank steak? Aim for 125–130°F (52–54°C) for medium-rare before resting; because flank is thin and lean, it’s most tender and juicy at this temperature. ### Why did my purée become gluey? Overcooking sunchokes or adding too much liquid then over-blending can make the starches gummy—cook until just tender and add reserved liquid gradually, pulsing briefly to combine. ### Can I use white wine instead of stock for the pan sauce? You can deglaze with white wine for a brighter sauce, but add some beef stock as well to provide body and a savory backbone that complements the steak. ## Related Recipes and Guides - [Low-Carb Lettuce Wrapped Chipotle Lime Chicken Burger with Avocado](https://www.topshelf.recipes/recipes/low-carb-lettuce-wrapped-chipotle-lime-chicken-burger-with-avocado) - [Coffee‑Chile Rubbed Flank Steak Tacos with Charred Pineapple Salsa](https://www.topshelf.recipes/recipes/coffee-chile-rubbed-flank-steak-tacos-charred-pineapple-salsa) - [Chicken Marsala Pasta](https://www.topshelf.recipes/recipes/chicken-marsala-pasta) - [Jamaican Jerk Chicken Marinade for Smoking or Grilling](https://www.topshelf.recipes/recipes/jamaican-jerk-chicken-smoking) - [Classic Bacon-Balsamic Brussels Sprouts — Crispy Roast Beef Side](https://www.topshelf.recipes/recipes/classic-bacon-balsamic-brussels-sprouts) - [Classic Celeriac Purée (Celery Root Purée) — Silky Steakhouse Side](https://www.topshelf.recipes/recipes/classic-celeriac-puree-steakhouse-side) - [Trending Backyard Dinner Parties for 2026: 8 Outdoor Dining Formats, Ready‑Made Menus & Host Workflows](https://www.topshelf.recipes/articles/trending-backyard-dinner-parties-2026) - [Trending Backyard Dinner Parties for 2026: 8 Outdoor Dining Formats, Plug‑and‑Play Menus & Host Workflows](https://www.topshelf.recipes/articles/trending-backyard-dinner-parties-2026-8-formats-menus-workflows) - [DIY Edible Monster Eyes Candy](https://www.topshelf.recipes/articles/diy-edible-monster-eyes-candy)