Vegetable Chowder (Vegan!)
An ultra-comforting chowder made with healthy, whole food ingredients. Savory, nourishing, and easy to customize with your favorite veggies!
Servings: 5 medium bowls
Ingredients
- 1 small yellow onion
- 1 medium carrot
- 8 oz. gold potato
- 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
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 the onion, carrot, and potato. Mince the 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 for 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 the cashew cream. Simmer uncovered 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.
Yield: Recipe makes about 8-9 cups chowder.
Nutrition Per Serving (Estimate)
Calories: 322 kcal | Carbohydrates: 46 g | Protein: 14 g | Fat: 11 g | Saturated Fat: 2 g | Polyunsaturated Fat: 3 g | Monounsaturated Fat: 5 g | Potassium: 791 mg | Fiber: 10 g | Sugar: 8 g | Vitamin A: 2861 IU | Vitamin C: 28 mg | Calcium: 77 mg | Iron: 4 mg
