Creamy Roasted Vegetable Chowder
Though traditionally made with heavy cream, milk, flour, and butter, this lightened-up chowder packs in the produce.
1 sweet potato, diced
1 yellow-fleshed potato, diced
1 red bell pepper, seeded and diced
1 onion, diced
1 cup (250 mL) sliced cremini or button mushrooms
1 cup (250 mL) frozen or fresh corn kernels
1 Tbsp (15 mL) coconut oil or extra-virgin olive oil
2 garlic cloves, minced
4 cups (1 L) vegetable stock (not sodium-free)
1 - 14 oz (398 mL) can full-fat coconut milk
1 1/2 cups (350 mL) cooked chickpeas
1 Tbsp (15 mL) lemon juice
1/2 tsp (2 mL) sea salt
1/2 tsp (2 mL) ground black pepper
1/4 tsp (1 mL) grated nutmeg
1/2 cup (125 mL) finely chopped fresh parsley
Preheat oven to 375 F (190 C).
On large, rimmed baking sheet, toss potatoes, bell pepper, onion, mushrooms, corn, and oil. Roast for 25 minutes. Transfer to large pot and stir in garlic, stock, coconut milk, chickpeas, lemon juice, salt, pepper, and nutmeg. Bring to a boil, reduce to a simmer, and cook, uncovered, for 25 minutes. Before serving, stir in fresh parsley.
Serves 5.
Each serving contains: 393 calories; 9 g protein; 23 g total fat (19 g sat. fat, 0 g trans fat); 42 g total carbohydrates (10 g sugars, 7 g fibre); 361 mg sodium
source: "Vegan Comfort Foods", alive #387, January 2015
Creamy Roasted Vegetable Chowder
Allison Day, RHN, is a nutritionist, blogger, and cookbook author. Check out her cookbooks, Whole Bowls and Purely Pumpkin (Skyhorse Publishing, 2016).
