Vegetable Chowder (Easy, Vegan!)
User Reviews
5
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Prep Time
25 mins
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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!)
Description
This Vegetable Chowder features a blend of tender root vegetables and varied frozen vegetables simmered gently in vegetable broth. The base vegetables include diced yellow onion, carrot, potato, and minced garlic seasoned with Italian herbs. After simmering to soften, the chowder is enriched and thickened by blending soaked raw cashews with nutritional yeast, tamari, cornstarch, and optional white miso, resulting in a creamy, smooth texture without dairy. This cashew cream adds depth and subtle cheese-like umami to the soup.
The cooking method uses a sauté step without oil by adding water or broth to soften vegetables, then simmering all ingredients together for twenty minutes to meld flavors. The mixture is finished with the cashew cream and gently heated until thickened. This creates a hearty plant-based chowder with a mild herbal undertone, smooth mouthfeel, and satisfying richness from the cashew blend.
It's suitable as a warming meal or starter, enhanced by optional garnishes like chopped fresh chives or parsley for added brightness. Variations with other vegetables like broccoli, mushrooms, or zucchini can customize the chowder. The cashew cream can be prepared in advance and stored or made quickly using quick-soaking methods or overnight soaking.
Quick-soaking cashews in hot water helps blend a creamy liquid faster than cold soaking overnight. Using frozen vegetables reduces prep time while maintaining texture. The chowder thickens as it cools, so reheating may require gentle stirring and adding broth or water for desired consistency.
Ingredients
- 1 yellow onion small
- 1 carrot medium
- 8 oz. gold potato (about 1 large)
- 4 cloves garlic
- 3 1/2 cups vegetable broth
- 15 oz. garbanzo beans canned
- 1 cup sweet peas (I use frozen)
- 1 cup green beans I use frozen, cut
- 1 cup sweet corn (I use frozen)
- 1/2 tsp. Italian seasoning
- chives garnish optional, fresh parsley
- parsley garnish optional, fresh parsley
For the cashew cream:
- 3/4 cup cashews raw, 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
- Quick-soak raw cashews in hot water for 10-15 minutes before blending to achieve a smooth cashew cream faster.
- Frozen vegetables like peas, corn, and green beans can be used directly to save prep time without sacrificing texture.
- Feel free to swap the vegetables with your favorites such as broccoli, cauliflower, mushrooms, celery, zucchini, or squash for variety.
Nutrition Information
Show DetailsNutrition 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.
User Reviews
Overall Rating
5
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