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
Directions
Allison Day, RHN
Allison Day, RHN, is a nutritionist, blogger, and cookbook author. Her cookbooks, Whole Bowls and Purely Pumpkin (Skyhorse Publishing, 2016), are out now. She is currently working on her third cookbook, Modern Lunch (Appetite by Random House).
READ THIS NEXT
SEE MORE »
Sweet and Sour Brussels Sprout Tempeh Stir-Fry
This Asian-inspired stir-fry takes full advantage of the crunch Brussels sprouts achieve when they’re heated quickly. The sweet-and-sour sauce delivers a tangy edge, and tempeh offers plant-based protein and a blast of umami. If you want meat in the dish, you can replace tempeh with ground pork. Ready, set, go Stir-frying is a cooking method that thrives on speed. That means you want to have all of your ingredients prepped and ready to go into the pan. That also means no chopping on the fly.
Rutabaga Chard Cakes with Smokey Cashew Cream
Two fall stalwarts—rutabaga and Swiss chard—team up to bring seasonal flavour to these baked savoury cakes. A topping of velvety cashew cream adds a little extra spark. Rutabaga burgers, anyone? You can also prepare these cakes burger-style in a skillet. Simply form rutabaga and chard mixture into burger-sized patties and cook in greased skillet over medium-high, until golden brown on both sides.
Sweet Potato Breakfast Bowl with Maple Fall Fruit
If you’re feeling a bit burnt out when it comes to your typical morning repast, consider pivoting to this bowl of nutrition and quintessential fall flavours. It might just be the cozy sweater of the breakfast world. If you need extra energy to power your day, you can scatter on some crunchy granola. The sweet potato mixture can be made a day or two in advance and reheated in the microwave before serving. Pick of the crops For sautéing purposes, you want to use pears that keep their shape when heated. Bosc and Anjou are two good options. Fuji, Cortland, Honeycrisp, and Empire are excellent apple choices for heating in the skillet, as they won’t turn too mushy.
Lentil and Shiitake Mushroom Potato Bake
A plant-based spinoff of shepherd’s pie makes an ideal use for those surplus starches. Flavour-rich shiitake mushrooms and saucy lentils meet creamy potatoes in a protein-filled and satisfying comfort meal packed with nutrition and perfect for any cool-weather dinner. Mash it up Do you have other kinds of leftover mash on hand? Any mash befits the top of this comfort food. Try substituting potatoes with mashed sweet potatoes or yams. For lower carb options, try celeriac or cauliflower mash!