This vegan cauliflower corn chowder has fast become a favourite lunch recipe, and I hope it becomes one of yours too! It uses cauliflower instead of the typical potato to add flavour and give that all-important thicker texture of a chowder recipe.
Soups always feel so cosy for the colder months. If you like a bowl of goodness for your winter lunch or dinner, then you may also like to see my broccoli and cauliflower soup and quinoa vegetable soup. Both hearty and healthy!
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Why this chowder is so good
Come the colder months, this easy cauliflower chowder makes for a lovely lunch or light dinner because:
- Flavourful: there's something about the flavour and consistency of chowder that feels so cosy and warming.
- Made without potatoes: using cauliflower makes this a little lighter.
- Vegan: made with coconut milk, this is a vegan cauliflower corn chowder.
Ingredients
A fairly short list of ingredients, and many pantry staples make up this soup. The main ingredients you will need are:
- Onion and garlic: the typical base of flavour for soup recipes.
- Corn, cauliflower and bell pepper: the veggies of this chowder.
- Thyme, rosemary, turmeric and bay leaf: to flavour the soup.
- Vegetable broth and non-dairy milk: these keep the chowder vegan.
Variations on the recipe
You can always use different herbs if you prefer.
If you want a slightly thicker soup then adding a small potato works well. You may need to add a little extra broth.
Step by step instructions
A simple soup recipe, that has just a few steps (and optional steps, as below, for the toppings):
STEP 1
Fry the onion and garlic until softened.
STEP 2
Add the cauliflower, corn and bell pepper, and pour in the vegetable stock, salt and pepper. Bring to a boil, then reduce the heat to a very light simmer and pour in the non-dairy milk. Simmer until the vegetables have softened.
STEP 3
Use an immersion blender to blend the soup, or transfer batches to a food processor to blend. Don't forget to remove the bay leaf first!
Add the optional toppings if using, then enjoy!
How to serve
Personally I like to have a bit of a crunch on the side when I have soup. A crusty roll if you can tolerate bread is always lovely, but if not then my multi-seed crackers and quinoa seed crackers are both easy to make and very healthy too.
I've had a look to see if there are other crackers to buy that are low histamine. It's always tricky to assess packaged products, and different ingredients work for each of us. I'm good with the following crackers and rice cakes, and they seem to be low histamine from the ingredients listed (all UK links, I can't find US ones I'm afraid):
Rude Health brown rice crackers
Rude Health spelt oaty crackers
Kallo organic salted rice cakes
More chowder and soup recipes to try:
Creamy wild rice vegetable soup
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Vegan cauliflower corn chowder
Equipment
- Blender or Nutri Bullet
Ingredients
- 1 tablespoon olive oil
- ¼ white onion diced
- 1 garlic clove optional
- 3 cups corn
- ½ cauliflower diced
- ½ bell pepper diced
- 1 teaspoon dried thyme
- 1 teaspoon dried rosemary
- ½ teaspoon turmeric
- 1 bay leaf
- 2 cups vegetable stock
- 1 cup non-dairy milk
- pinch salt
- pinch black pepper optional
For the toppings
- pumpkin seeds
- fresh herbs
Instructions
- Fry the onion and garlic on a low heat in olive for 4-5 until softened. Stir in the herbs and spices.
- Add the cauliflower, corn and bell pepper, and pour in the vegetable stock, salt and pepper. Bring to a boil, then reduce the heat to a very light simmer and pour in the non-dairy milk. Simmer for around 20 minutes, or until the vegetables have softened.
- While the soup is simmering, dry fry the pumpkin seeds to use as a garnish.
- Remove the bay leaf, then either use an immersion blender or transfer the soup to a blender, and blend. If the soup is too thick add a touch more vegetable stock.
- Ladle into your bowls, add the pumpkin seed and fresh herbs and enjoy!
Notes
- Dice the vegetables into smaller pieces for ease of blending.
- Add the non-dairy milk after you have reduced from a boil down to a (very light) simmer.
- Dry toast the pumpkin seeds. So don't add oil to the pan, just the seeds. Move them around so they don't catch and burn.
- garlic, which scores 1.
- black pepper, which scores 2.
- non-dairy milk has variable scores.
- vegetable stock will depend on ingredients used.
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