Creamy Potato Chowder

Packed with healthy veggies, this creamy chowder is rich in taste and low in calories and fat. 


1 large celery stalk, diced
2 large carrots diced small
1 cup corn frozen
1 large red bell pepper diced
1/2 large onion diced
2 teaspoons olive oil
2 tablespoons thyme dried
3 cups red potatoes diced
3 tablespoons whole wheat flour
2 cups cauliflower
1 14-oz can great northern beans rinsed and drained
5.5 cups cashew milk unsweetened
2 tablespoons Earth balance buttery spread whipped
1 teaspoon onion powder
1 Tablespoon garlic powder
1/4 teaspoon salt
1/8 teaspoon black pepper
1 cup water
1 cup green beans snapped into 1 inch pieces


1. Steam 2 cups of cauliflower florets for 5 minutes, and set aside.

2. Turn stovetop to medium heat. Add celery, carrots, corn, bell pepper, green beans, onion, olive oil and thyme to pot. Cover and saute until onions are translucent, about 10 minutes. If needed, add 1/4 cup water to keep vegetables from sticking.

3. While veggies are cooking, drain cauliflower and transfer to blender. Add 1.5 cups cashew milk, great northern beans, Earth Balance buttery spread, 1/4t salt and 1/4t black pepper. Blend until smooth, and adjust salt and pepper as needed.

4. Remove lid from saucepan and stir veggies. Add potatoes, and flour, and cook another 2 minutes.

5. Add "cream" from blender to the saucepan and mix well. Add remaining ingredients, and cook for another 20 minutes--until potatoes are tender.

6. Add salt and pepper as preferred.

7. While soup is cooking, chop parsley, and use it as garnish.


Other milks can be used, however cashew milk contains the least amount of calories per cup.

Nutritional data

6 Servings
Serving Size: 2 cups
Calories 290 | Fat 9g | Sodium 480mg | Total Carbs 45g | Dietary Fiber 8g | Protein 10g

50% Complete

Two Step

Lorem ipsum dolor sit amet, consectetur adipiscing elit, sed do eiusmod tempor incididunt ut labore et dolore magna aliqua.