5 from 21 votes
Vegetable Chowder (Easy, Vegan!)
Vegetable Chowder combines diced onion, carrot, potato, garlic, and a medley of vegetables like peas, green beans, and corn in a simmered vegetable broth enriched by a creamy cashew-based sauce. The chowder achieves a smooth, thick texture from blended soaked cashews, nutritional yeast, and seasonings, yielding a hearty, comforting vegan soup with subtle umami notes and a mild herbaceous finish. It is a flexible, plant-based dish suitable for warming meals.
Prep Time
25 mins
Cook Time
25 mins
Total Time
50 mins
Servings:
5
medium bowls
Calories:
322 kcal
Course:
Main Course, Soup
Cuisine:
Vegan, gluten-free
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.
Cup of Yum
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
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%)
Nutrition Facts
Serving: 5 medium bowls
Amount Per Serving
Calories 322
% 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.