Potato Corn Chowder (Vegan)


Happy Saturday! I know I’ve been posting a lot of maintenance recipes lately. That’s because I’ve been living here in maintenance land for over a year and honestly, I’m running out of ideas for things that don’t involve grains or potatoes. Don’t worry, I won’t abandon you all who are still in the weight loss phase. Do you have any ideas and want me to figure out the portions for it? Send me a message! 

I wonder what percentage of my followers are newbies, weight-losers (winners?), and maintenance dancers?

Anyway, this is a maintenance soup because of the potatoes (counted as a grain). It comes together in about 30 minutes and makes 4 servings, great for batch cooking.

I gave some different options for fat and protein choices, for an oil-free option and for those who may have a preference for beans versus veggie sausage. I can’t decide, so I made it with both. 🙂

In other news, I’ve recently re-surrendered to squeaky clean bright lines and weighing and measuring my food (I was experimenting with eyeballing quantities for a while, and I decided it’s not worth the mental chatter). I’ve been SO enjoying returning to my automatic, simplest meals. In case you are wondering, my easiest, simplest go-to meals when I am busy or wanting squeaky clean lines are:

I’ve truly been eating those four things every day for the past week, and have zero complaints. Anyway, enough rambling, here’s some tasty potato soup for you maintenance dancers out there. This soup is adapted from this recipe over at Veggie Inspired. The portion size is enormous, don’t be surprised! 🙂

Potato Corn Chowder (Vegan)

  • Servings: Makes 4 Servings
  • Print

Each Serving Contains:

  • 1 Veggie Serving (adjust quantity to your individual food plan)
  • 1 Protein Serving
  • 1 Fat Serving
  • 1 Grain Serving


Veggie Serving

  • Weigh the following veggies (raw) to reach the weight of 4 veggie servings:
    • Carrot, diced
    • Corn kernels (fresh or frozen)
    • Onion, diced
    • Celery, diced
    • Red pepper, diced
    • Chopped kale

Protein Serving

  • Choose ONE of the following options:
    • 24 oz white beans (such as great northern or white kidney) (4 protein servings)
    • 16 oz veggie sausage (I like Tofurkey Italian sausage) (4 protein servings)
    • 12 oz white beans and 8 oz veggie sausage (4 protein servings) 

Fat Serving

  • Choose ONE of the following options:
    • 2 oz cooking oil of choice (4 fat servings)
    • 4 oz regular fat coconut milk (4 fat servings)

Grain Serving

  • 16 oz potatoes, diced (about 2 large yellow potatoes) (4 grain servings)

Condiments & Spices

  • 2 cloves garlic, minced
  • cups vegetable broth
  • 1/2 tsp dried dill
  • 1/2 tsp salt (or celery salt)
  • Pepper to taste
  • Thyme (fresh) to taste (optional)
  • Garlic powder to taste (optional)
  • Nutritional yeast (optional)
  • Hot sauce (optional)


  1. Dice and weigh your veggies (except for the corn and kale, counting them in your veggie weight calculation but setting them aside) directly into a large heavy bottomed pot.
  2. If you are using oil as your fat serving, add it to the pot. If not using oil, add a 1/4 cup or so of water or veggie broth to the pot instead.
  3. Add the garlic and saute, uncovered, for about 10 minutes, stirring occasionally, over medium heat.
  4. Add the vegetable broth, potatoes, and spices.
  5. Bring to a boil, reduce heat to low and simmer, covered, for 15-20 minutes until potatoes are tender.
  6. Optional: Using an immersion blender, puree about 1/4 – 1/3 of the soup to create a thick creamy base. (Alternatively, take about 2 cups of the soup and purée it in a blender and then return it to the soup pot).
  7. Add the protein, corn, and kale. Stir to combine and simmer 5 more minutes to heat through.
  8. Take off heat and add coconut milk, if using.
  9. Divide the soup into 4 equal sized portions. Each one equals a full meal. Alternatively, see this post about Weighing Soups & Mixed Category Dishes for other ways of weighing this soup.

Recipe Source: Katie’s Bright Kitchen


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  1. Looks nice and tasty 🙂

  2. this looks delicious! Maybe I will try to substitute it with cauliflower and mash some of it to give the creaminess of potatoes!

  3. This is weighing the raw veggies. How do you account for differences in cooked veg weight? I often have wished for someone to do the research and figure it out depending on the veg type. For example, in my AirFryer it seems that the 16oz veg ends up around 8oz, and there is definitely a roasting/dehydrating effect going on there that isn’t the same with other methods. Just wondered what your thoughts were on this subject.

  4. Could this work for breakfast on the weight-loss plan if the fat is left out and I use 6 oz veggies instead of 6 oz fruit? I usually prefer a savory breakfast to a sweet one, so I’ve been subbing veggies for either half or all of my breakfast fruit most days, anyway.

  5. This looks amazing! I might try it but substitute radishes for the potatoes – love potatoes but still in weight loss….


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