5.0 from 21 votes
Vegetable Chowder (Easy, Vegan!)
An ultra-comforting chowder made with healthy, whole food ingredients. Savory, nourishing, and easy to customize with your favorite veggies!
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 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.
Cup of Yum
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
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
% 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.