• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
  • Recipes
  • About me
  • Shop
  • Subscribe

Throughthefibrofog

menu icon
go to homepage
  • Recipes
  • About me
  • Shop
  • Subscribe
    • Facebook
    • Instagram
    • Pinterest
  • subscribe
    search icon
    Homepage link
    • Recipes
    • About me
    • Shop
    • Subscribe
    • Facebook
    • Instagram
    • Pinterest
  • ×

    Home » Recipes » Lunch

    Published: May 9, 2021 · Modified: Feb 10, 2022 by Claire · This post may contain affiliate links. As an Amazon associate I earn from qualifying purchases · Leave a Comment

    Vegan cauliflower corn chowder

    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.

    overhead view of two bowls of cauliflower corn chowder on a marble slab.

    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!

    This post contains affiliate links. As an Amazon associate, I earn from qualifying purchases. This is at no extra cost to you, and is much appreciated support towards the running of the blog.

    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!

    soup cooking in a pan on the stove top.

    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

    two white bowls of cauliflower corn chowder.

    More chowder and soup recipes to try:

    Vegan corn chowder

    Sweet potato and corn chowder

    Broccoli and cauliflower soup

    Vegan stuffed pepper soup

    Creamy wild rice vegetable soup

    I’m always in the kitchen, so come join me on Instagram, Facebook and Pinterest to be the first to hear of new recipes. And please do leave a star rating if you tried the recipe!

    bowls of vegan cauliflower corn chowder.

    Vegan cauliflower corn chowder

    Claire
    This cauliflower and corn chowder is a nice change from more traditional corn chowder, using cauliflower in place of potato. It makes for an easy lunch or light dinner, and is vegan, gluten-free and low histamine.
    No ratings yet
    Prevent your screen from going dark
    Print Recipe Pin Recipe
    Prep Time 15 mins
    Cook Time 30 mins
    Total Time 45 mins
    Course Appetizer, Dinner, Lunch, Soup
    Cuisine American, British
    Servings 3 servings

    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.
     
    Swiss Interest Group Histamine Intolerance (SIGHI) food compatibility list for histamine
    All ingredients score 0 on the SIGHI list, with the exception of:
    • garlic, which scores 1.
    • black pepper, which scores 2.
    • non-dairy milk has variable scores.
    • vegetable stock will depend on ingredients used.
    Tried this recipe?Let us know how it was!
    Tweet
    Share
    Pin
    Share
    « What is medical gaslighting? Do women experience it more often?
    Time to smile with Alexandra Kay essential oils #AD »

    Reader Interactions

    Leave a Reply Cancel reply

    Your email address will not be published. Required fields are marked *

    Recipe Rating




    Primary Sidebar

    Hi, I’m Claire. After a diagnosis of MCAS I began to follow a low histamine diet, which has helped me manage my symptoms. Here I hope to show that a restrictive diet can still be full of flavourful meals, and help you enjoy being creative in the kitchen.

    More about me →

    Popular recipes

    • Ginger beer (yeast free)
    • Spiced poached pears (without wine)
    • Rosemary chicken fillets (pan fried)
    • Apple and pear smoothie

    Recent Recipes

    • Turmeric turkey breast fillets
    • Cucumber mint mocktail
    • Low histamine teas (and coffee alternatives)
    • Whipped ricotta crostini

    As an Amazon associate I earn from qualifying purchases.

    Please see my disclaimer. I am not a doctor or healthcare professional. All posts are for informational purposes only and do not constitute medical advice in any way.

    Footer

    ↑ back to top

    About

    • About Me
    • Disclaimer
    • Cookie Policy

    Newsletter

    • Sign Up! for emails and updates

    Contact

    • Work With Me

    Copyright © 2022 Through The Fibro Fog

    This website uses cookies to improve your experience. We'll assume you're ok with this, but you can opt-out if you wish. Cookie settingsACCEPT
    Privacy & Cookies Policy

    Privacy Overview

    This website uses cookies to improve your experience while you navigate through the website. Out of these cookies, the cookies that are categorized as necessary are stored on your browser as they are essential for the working of basic functionalities of the website. We also use third-party cookies that help us analyze and understand how you use this website. These cookies will be stored in your browser only with your consent. You also have the option to opt-out of these cookies. But opting out of some of these cookies may have an effect on your browsing experience.
    Necessary
    Always Enabled
    Necessary cookies are absolutely essential for the website to function properly. This category only includes cookies that ensures basic functionalities and security features of the website. These cookies do not store any personal information.
    Non-necessary
    Any cookies that may not be particularly necessary for the website to function and is used specifically to collect user personal data via analytics, ads, other embedded contents are termed as non-necessary cookies. It is mandatory to procure user consent prior to running these cookies on your website.
    SAVE & ACCEPT