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    Home » Recipes » Soups

    Published: May 9, 2021 · Modified: Apr 18, 2023 by Claire · This post may contain affiliate links. As an Amazon associate I earn from qualifying purchases · Leave a Comment

    Vegan Cauliflower Corn Chowder

    Jump to Recipe Print Recipe

    This vegan cauliflower corn chowder is smooth and creamy, and such a delicious healthy lunch or light dinner! Made without bacon or milk to keep it suitable for a vegan diet, it's so simple to make as a cozy warming soup for the colder months.

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

    Soups always feel so cozy 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 cauliflower corn chowder with coconut milk is bursting with healthy vegetables and herbs to provide so much goodness. Super simple to make, it's a family favorite in my home!

    Jump to:
    • ⭐ Why this cauliflower chowder is so good
    • 🌽 Ingredients
    • 📖 Variations on the recipe
    • 🔪 Step by step instructions
    • 💭 Recipe tips and notes
    • 📋 Frequently asked questions
    • 🍽 How to serve cauliflower corn chowder
    • 🥣 More chowder and soup recipes
    • 📖 Recipe
    • 💬 Comments

    ⭐ Why this cauliflower chowder is so good

    Come the colder months, this easy cauliflower chowder makes for a lovely lunch or light dinner as it is:

    • Flavourful. There's something about the flavor and consistency of chowder that feels so cozy and warming.
    • Made without potatoes. We use cauliflower in the chowder rather than potato to make it a little lighter (and slightly lower carb too).
    • Vegan (also gluten free and low histamine). Made with coconut milk rather than dairy milk and no bacon, this is a vegan cauliflower corn chowder.

    🌽 Ingredients

    A fairly short list of ingredients, we use fresh produce and pantry staples to make this soup. The main ingredients you will need are:

    • Onion and garlic: the typical base of flavor for soup recipes.
    • Corn, cauliflower and bell pepper: the veggies of this chowder. As always, use fresh unbruised produce.
    • Thyme, rosemary, turmeric and bay leaf: to flavor the soup, these also add lots of healthy nutrients.
    • Vegetable broth and non-dairy milk: these keep the chowder vegan. I suggest using coconut milk for a lovely creamy flavor.

    📖 Variations on the recipe

    As an optional step, you can roast the cauliflower prior to making the chowder. This will give a lovely flavor, but does add some time onto the recipe.

    You can always use different herbs if you prefer. A little sage would give a more earthy flavor.

    If you want a slightly thicker soup then adding a small potato works well (but wouldn't make it a low carb soup). You may need to add a little extra broth.

    🔪 Step by step instructions

    Making this corn and cauliflower chowder is very easy and has just a few steps (and optional steps, as below, for the toppings):

    soup cooking in a pan on the stove top.

    Step 1

    Fry the onion and garlic in a little olive oil 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 toppings if using, then enjoy!

    💭 Recipe tips and notes

    • As an optional step you can pre-cook the cauliflower, so use roasted cauliflower to make the chowder, which does add a nice flavor to the soup.
    • 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.
    • I suggest using coconut milk as it has a nice creamy taste and texture.
    • Dry toast the pumpkin seeds. You don't need to add oil to the pan, just the seeds. Move them around occasionally so they don't catch and burn.

    📋 Frequently asked questions

    Is this cauliflower corn chowder vegan?

    Yes, we don't use bacon or dairy milk so it's a vegan cauliflower corn soup.

    Can I use roasted cauliflower for this chowder?

    Yes, you can definitely use roasted cauliflower to make the soup. It will add a lovely flavor!

    Is this cauliflower chowder low carb?

    It's a fairly low carb cauliflower soup as we don't use potatoes.

    🍽 How to serve cauliflower corn chowder

    Cozy soups always need a little side dish in my opinion, so here are some favorite ideas:

    • Breads or crackers - both traditional sides for soup. A crusty roll of bread if it works for you is lovely, or perhaps my multi-seed crackers and quinoa seed crackers which are both easy to make and very healthy too.
    • Salads - a simple salad adds a nice freshness as a side for soup and some extra vitamins too! Perhaps my kale salad with tahini dressing or my quinoa and arugula salad will tempt you!
    • Baked potato - a side of potatoes always make a meal more hearty and filling. Choose from a plain baked potato or perhaps my cream cheese and roast vegetable stuffed potato as an option.
    two white bowls of cauliflower corn chowder topped with pepitas and herbs next to a beige cloth.

    🥣 More chowder and soup recipes

    Choose from more chowder ideas on my soups page, including my vegan corn chowder and my sweet potato and corn chowder. For tasty soup options, I think you will love my vegan gnocchi soup and my vegan stuffed pepper soup too!

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    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've tried the recipe!

    📖 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.
    5 from 2 votes
    Prevent your screen from going dark
    Print Recipe Pin Recipe
    Prep Time 15 minutes mins
    Cook Time 30 minutes mins
    Total Time 45 minutes mins
    Course Appetizer, Dinner, Lunch, Soup
    Cuisine American, British
    Servings 3 servings
    Calories 245 kcal

    Equipment

    • Blender

    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 to a medium heat so you have 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

    • As an optional step you can pre-cook the cauliflower, so use roasted cauliflower to make the chowder, which does add a nice flavor to the soup.
    • 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.
    • I suggest using coconut milk for its creamy flavor and texture.
    • Dry toast the pumpkin seeds. You don't need to add oil to the pan, just the seeds. Move them around occasionally so they don't catch and burn.
    • Please note that nutritional information is offered as a courtesy. It is auto-generated and should be understood to be an estimate.
     
    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.

    Nutrition

    Calories: 245kcalCarbohydrates: 40gProtein: 8gFat: 9gSaturated Fat: 1gPolyunsaturated Fat: 2gMonounsaturated Fat: 4gSodium: 670mgPotassium: 524mgFiber: 5gSugar: 12gVitamin A: 1685IUVitamin C: 42mgCalcium: 128mgIron: 2mg
    Tried this recipe?Mention @lowhistaminekitchen or tag #lowhistaminekitchen!
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    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 →

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