Here’s a creamy, soul-satisfying end-of-summer vegan soup that I’ve adapted from Love and Lemons. This one is for maintenance, as it has potatoes which count as a grain in most programs.
Note that there is no protein serving in this dish, so you’ll need to eat a protein on the side. I like to sauté a field roast vegan sausage or some tempeh and mix it in, but you could do whatever sounds interesting to you.
Creamy Vegan Corn Chowder
Each Serving Contains:
- 6 oz Veggies
- 1 Fat Serving
- 1 Grain Serving
- 2 ribs celery, chopped (about 2 oz)
- 4 ears fresh sweet corn (or frozen) (about 16 oz)
- 1 red pepper, diced (4-6 oz)
- 1 yellow onion, chopped (4-6 oz)
- 16 oz yukon gold potatoes, chopped (4 grain servings)
- 1 can (or 16 oz) light coconut milk (4 fat servings)
Condiments & Spices
- 3 cloves garlic, minced
- 1/2 tsp celery salt
- 1 tsp smoked paprika
- 1 tsp garlic powder
- 1 tablespoon sherry vinegar, or white wine vinegar
- 2 cups vegetable broth
- sea salt and freshly ground black pepper
- chopped chives, for garnish
- Sauté the onion in a large dutch oven or heavy bottomed pot over medium heat. (You can dry sauté covered with a lid to prevent sticking, or you could use a little bit of oil if you are comfortable doing so)
- Cook until soft, then add garlic, celery, potatoes, and red pepper, reserving some diced red pepper for garnish.
- Stir in the spices. Don’t worry about things sticking to the bottom. Cook until the potatoes are slightly softened, about 5 minutes.
- Slice kernels off the corn and add, raw, to the pot along with the vinegar, vegetable broth and coconut milk.
- Cover and gently simmer until potatoes are tender, about 15 more minutes. Transfer half of the soup to a blender or blend partially with an immersion blender. Blend until creamy then return it back to the pot and stir.
- Garnish with the reserved red pepper, some cooked or frozen corn kernels (optional), and chopped chives.