Bowl of Potato vegetable chowder

Potato Vegetable Chowder (Vegan)

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Here is a simple recipe for a hearty and healthy winter soup: potato vegetable chowder. It’s made with unflavored soy milk instead of cream, for a lighter and more earth-friendly recipe without all of the saturated fat and cholesterol in cream.

The step which takes the most active time is chopping vegetables: maybe 10 minutes to get them out, wash, peel (the carrot and garlic), chop, and put them away.  This can be a time for mindfulness and putting aside other stresses of the day. If you don’t have the same vegetables on hand, don’t worry: you can adapt the recipe to use what you have, like sweet potatoes instead of white potatoes.

Sliced white onions and red peppers on clear cutting board with santoku knife
Chopping vegetables

Next, sauté chopped vegetables in oil, but you can skip this step and cook them in the broth if desired. Then, add a chopped raw potato, vegetable broth, water, and seasonings. Cook until the potatoes are soft and mash them more with a potato masher. I used my grandmother’s masher (see below).

Using potato masher for potato vegetable chowder
Potato Masher

Finally,  add the soy milk and heat through. Unflavored almond milk or other milk substitutes can be substituted, but they are probably not as thick. Soy milk is higher in protein than these other plant beverages also.

This soup is thickened by the potato, without the need for a thickener such as flour, cornstarch, pureed white beans or soaked cashews. And that means less dirty dishes, appliances to wash, and time spent cooking.

The recipe made one large bowl, as pictured. It also would be two smaller cups of soup: a perfect appetizer for two. I enjoyed this for a weekday lunch. It would go well with whole-grain bread and fruit.

Nutrition

As this soup contains little fat, it is not overly filling like a cream-based version. The vegetables provide beta-carotene, vitamin C, potassium, and fiber. Using homemade vegetable broth limits the sodium added. Plants also provide phytonutrients, which are disease-fighting substances. So, give this a try for a delicious and healthy meal!

Potato Vegetable Chowder (Vegan)

Melissa Altman-Traub
Delicious and hearty soup, easy to make!
5 from 1 vote
Prep Time 10 mins
Cook Time 35 mins
Total Time 45 mins
Course Main Course, Soup
Cuisine American
Servings 2
Calories 163 kcal

Equipment

  • Medium saucepan

Ingredients
  

  • 1 teaspoon canola oil
  • 1 clove garlic, chopped
  • ¼ cup onions, chopped
  • ¼ cup celery, chopped
  • ¼ cup carrots, chopped
  • ¼ cup red bell pepper, chopped
  • ¼ cup corn kernels
  • teaspoon salt
  • to taste black pepper freshly ground
  • ½ teaspoon dried chives
  • ¼ teaspoon dried thyme
  • 1 cup vegetable broth
  • ¼ cup water
  • 1 small Russet potato with peel, raw, chopped
  • ½ cup soy milk unflavored

Instructions
 

  • In a medium sized saucepan, sauté the vegetables in oil for about 5 minutes over low-medium heat, stirring occasionally. Make sure the garlic and other vegetables don't burn.
  • Add seasonings, broth, water, and potatoes. Let the soup simmer uncovered for about 25 minutes or until potato pieces are soft. If they are not covered by the liquid, add slightly more water to the saucepan.
  • Mash the potatoes with a potato masher.
  • Add the soy milk and heat for a few more minutes until the soup is hot.

Notes

Cashew or plain almond milk can be used in place of the soy milk.
The nutrition information is from USDA FoodData Central
Keyword Potatoes, Soup, Vegan

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