Vegetable Chowder (Easy, Vegan!)
User Reviews
5.0
21 reviews
Excellent
-
Prep Time
25 mins
-
Cook Time
25 mins
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Total Time
50 mins
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Servings
5 medium bowls
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Calories
322 kcal
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Course
Main Course, Soup
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Cuisine
Vegan, gluten-free
Vegetable Chowder (Easy, Vegan!)
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An ultra-comforting chowder made with healthy, whole food ingredients. Savory, nourishing, and easy to customize with your favorite veggies!
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Ingredients
- 1 small yellow onion
- 1 medium carrot
- 8 oz. gold potato (about 1 large)
- 4 cloves garlic
- 3 1/2 cups vegetable broth
- 15 oz. can garbanzo beans
- 1 cup sweet peas (I use frozen)
- 1 cup cut green beans (I use frozen)
- 1 cup sweet corn (I use frozen)
- 1/2 tsp. Italian seasoning
- Garnish (optional): chives, fresh parsley
For the cashew cream:
- 3/4 cup raw cashews, soaked*
- 1 cup water
- 2 1/2 Tbsp. nutritional yeast
- 1 Tbsp. tamari
- 2 tsp. cornstarch
- 2 tsp. white miso (optional)
Instructions
- Prepare veggies: Dice onion, carrot, and potato. Mince garlic.
- Begin soup: In a stockpot over medium-high heat, sauté onion and carrot for 7-8 minutes. (I use 3 Tbsp. water/broth for no-oil sauté method, adding more as needed.) When onion is soft, add potato, garlic, and Italian seasoning. Stir and sauté 2-3 minutes.
- Cook soup: Add broth, garbanzo beans (rinsed and drained), peas, green beans, and corn. Bring to a light boil. Then cover, reduce heat, and simmer for 20 minutes.
- Make cashew cream: Meanwhile, place all cashew cream ingredients in a small high-speed blender. (I use a NutriBullet which works great.) Blend for 20-30 seconds until smooth.
- Combine: After the soup simmers for 20 minutes, add cashew cream. Heat for about 5 minutes, stirring often, until thickened. (The soup will continue to thicken as it sits.) Serve warm with salt & pepper to taste or chopped chives or parsley if desired.
Notes
- *Soaking cashews: Before blending, "quick-soak" the cashews: Place cashews in a heat-safe bowl and carefully add hot/boiling water until cashews are covered. Let sit for about 10-15 minutes. Then rinse and drain before using. (Or soak the cashews in room temperature water for at least 4-6 hours or overnight instead.)
- Veggies: Swap in your own favorites like broccoli, cauliflower, mushroom, celery, zucchini, squash, etc.
Nutrition Information
Show Details
Calories
322kcal
(16%)
Carbohydrates
46g
(15%)
Protein
14g
(28%)
Fat
11g
(17%)
Saturated Fat
2g
(10%)
Polyunsaturated Fat
3g
Monounsaturated Fat
5g
Potassium
791mg
(23%)
Fiber
10g
(40%)
Sugar
8g
(16%)
Vitamin A
2861IU
(57%)
Vitamin C
28mg
(31%)
Calcium
77mg
(8%)
Iron
4mg
(22%)
Nutrition Facts
Serving: 5medium bowls
Amount Per Serving
Calories 322 kcal
% Daily Value*
| Calories | 322kcal | 16% |
| Carbohydrates | 46g | 15% |
| Protein | 14g | 28% |
| Fat | 11g | 17% |
| Saturated Fat | 2g | 10% |
| Polyunsaturated Fat | 3g | 18% |
| Monounsaturated Fat | 5g | 25% |
| Potassium | 791mg | 17% |
| Fiber | 10g | 40% |
| Sugar | 8g | 16% |
| Vitamin A | 2861IU | 57% |
| Vitamin C | 28mg | 31% |
| Calcium | 77mg | 8% |
| Iron | 4mg | 22% |
* Percent Daily Values are based on a 2,000 calorie diet.
Genuine Reviews
User Reviews
Overall Rating
5.0
21 reviews
Excellent
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