Vegan Cauliflower Corn Chowder
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.
Servings: 3 servings
Calories: 245kcal
Equipment
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.
- garlic, which scores 1.
- black pepper, which scores 2.
- non-dairy milk has variable scores.
- vegetable stock will depend on ingredients used.
Nutrition
Calories: 245kcal | Carbohydrates: 40g | Protein: 8g | Fat: 9g | Saturated Fat: 1g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 4g | Sodium: 670mg | Potassium: 524mg | Fiber: 5g | Sugar: 12g | Vitamin A: 1685IU | Vitamin C: 42mg | Calcium: 128mg | Iron: 2mg