Vegetable Chowder (Vegan!)

Ingredients

• 1 smallyellow onion
• 1 mediumcarrot
• 227 g (8 oz)gold potato
• 4 clovesgarlic
• 830 ml (3 1/2 cups)vegetable broth
• 425 g (15 oz)tinned chickpeas
• 240 ml (1 cup)sweet peas
• 240 ml (1 cup)chopped green beans
• 240 ml (1 cup)sweetcorn
• 2.5 ml (1/2 tsp)Italian seasoning
• 100 g (3/4 cup)raw cashews, soaked
• 240 ml (1 cup)water
• 15 g (2 1/2 tbsp)nutritional yeast
• 15 ml (1 tbsp)tamari
• 5 g (2 tsp)cornflour
• 10 g (2 tsp)white miso (optional)
• to tastesalt
• to tasteblack pepper
• optionalchopped chives or parsley

Instructions

1. 1

   Prepare the vegetables

   Dice the onion, carrot and potato. Finely chop the garlic.

2. 2

   Start the soup

   Set a stockpot over a medium-high heat and sauté the onion and carrot for 7–8 minutes, adding 3 tablespoons of water or broth and more as needed for an oil-free sauté. Once the onion is soft, stir in the potato, garlic and Italian seasoning, and sauté for 2–3 minutes.

3. 3

   Simmer the soup

   Add the broth, rinsed and drained chickpeas, peas, green beans and sweetcorn. Bring to a gentle boil, then cover, lower the heat and simmer for 20 minutes.

4. 4

   Blend cashew cream

   Meanwhile, put all the cashew cream ingredients—the soaked cashews, water, nutritional yeast, tamari, cornflour and optional miso—in a small high-speed blender. Blend for 20–30 seconds, until smooth.

5. 5

   Finish and serve

   After the soup has simmered for 20 minutes, stir in the cashew cream. Simmer uncovered for about 5 minutes, stirring often, until thickened; it will thicken further as it stands. Serve warm, seasoned with salt and pepper to taste and topped with chopped chives or parsley if desired.

What is vegetable chowder?

Chowder is a thick, hearty soup traditionally associated with coastal cooking, often made with seafood, potatoes and a creamy base. This vegan version takes the same comforting, spoonable approach but builds its body from vegetables, chickpeas and blended cashews.

Cashew cream gives the broth a smooth finish, while nutritional yeast and miso add savoury depth. The result is a filling soup that keeps the vegetables at the centre.

Nutrition and macros by portion

The nutrition label shows one serving as written: 322 calories, 14g protein, 46g carbs, 11g fat.

The potato, chickpeas and vegetables provide most of the carbohydrates, while chickpeas and cashews contribute protein. Cashews also account for much of the fat, with tamari and broth contributing to the dish’s sodium. Pair a serving with a green salad or extra non-starchy vegetables for a balanced plate.

The vegetables and chickpeas

Aromatics: Onion and carrot soften first, laying a gently sweet base for the soup. Dicing them fairly evenly helps them cook at a similar pace.

Hearty additions: Potato and chickpeas make the chowder substantial, while peas, green beans and sweetcorn bring colour and sweetness. Frozen vegetables can go straight into the pot.

Building flavour without oil

Water or broth: The onion and carrot are sautéed with a small amount of liquid rather than oil. Add it gradually so the vegetables soften without sticking or becoming waterlogged.

Seasoning: Italian seasoning goes in with the potato and garlic, giving it a short time in the pot before the broth is added. Tamari, nutritional yeast and optional miso season the cashew cream with savoury notes.

Getting a smooth cashew cream

Soaking: Soak the raw cashews before blending so they can turn into a smooth cream. Drain them before adding them to the blender with the other cream ingredients.

Blending: Blend for 20–30 seconds, or until no coarse bits remain. A smooth mixture is easier to stir evenly into the soup.

How to tell when it is ready

Vegetables: After the 20-minute covered simmer, the potato should be tender when pierced with a fork and the vegetables should be cooked through.

Consistency: Once the cashew cream is stirred in, simmer uncovered for about 5 minutes, stirring often. The soup should thicken, and it will become thicker still as it rests.

Serving and customising

Finish: Taste the soup and adjust with salt and pepper, then add chopped chives or parsley if you like. Serve it warm while the broth is creamy.

On the side: Bread makes an easy accompaniment, or serve the chowder with a crisp green salad for a lighter contrast. The vegetable mix can also be adjusted to suit what is in the freezer.

Recipe notes & tips

• Soak the cashews ahead of time so they are ready to blend.
• Add the sautéing liquid a little at a time, topping it up if the onion and carrot begin to stick.
• Rinse and drain the tinned chickpeas before adding them to the pot.
• Stir often during the final simmer to keep the cashew cream from catching on the bottom.
• Allow for the soup to thicken further as it stands before adjusting its consistency.

Variations

• Change the vegetables: Swap in other vegetables you enjoy, keeping the total mix similar.
• Add leafy greens: Stir in spinach near the end of cooking so it just wilts.
• Adjust the herbs: Use another dried herb blend in place of the Italian seasoning.
• Skip the miso: Leave out the optional miso if you do not have it.
• Make it smoother: Blend a portion of the finished soup, then stir it back into the pot.

Common mistakes to avoid

• Adding all the sautéing liquid at once: Add it gradually so the vegetables soften rather than boil.
• Using unsoaked cashews: Soak them before blending for a smoother cream.
• Blending for too little time: Continue until the cashew mixture has no coarse pieces.
• Skipping the covered simmer: Keep the pot covered for the 20-minute simmer so the vegetables cook through.
• Leaving the pot unstirred at the end: Stir often during the final 5 minutes to help prevent sticking.

How to store

Refrigerate leftovers in a covered container and use within 3–4 days. Reheat gently in a saucepan, stirring often; add a splash of broth or water if the chowder has thickened too much.

Frequently asked questions