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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

  • Servings: Makes 4 Servings
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Each Serving Contains:

  • 6 oz Veggies
  • 1 Fat Serving
  • 1 Grain Serving

Ingredients

Veggie 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)

Grain Serving

  • 16 oz yukon gold potatoes, chopped (4 grain servings)

Fat Serving

  • 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

Directions

  1. 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)
  2. Cook until soft, then add garlic, celery, potatoes, and red pepper, reserving some diced red pepper for garnish.
  3. Stir in the spices. Don’t worry about things sticking to the bottom. Cook until the potatoes are slightly softened, about 5 minutes.
  4. Slice kernels off the corn and add, raw, to the pot along with the vinegar, vegetable broth and coconut milk.
  5. 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.
  6. Garnish with the reserved red pepper, some cooked or frozen corn kernels (optional), and chopped chives.


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