Though traditionally made with heavy cream, milk, flour and butter, this lightened-up chowder packs in the produce.
Creamy Roasted Vegetable Chowder
Ingredients
- 1 sweet potato, diced
- 1 yellow-fleshed potato, diced
- 1 red capsicum, seeded and diced
- 1 onion, diced
- 1 cup (250 ml) sliced button mushrooms
- 1 cup (250 ml) frozen or fresh corn kernels
- 3 tsp (15 ml) coconut oil or extra-virgin olive oil
- 2 garlic cloves, minced
- 4 cups (1 L) vegetable stock (not salt-free)
- 1 - 400 ml can full-fat coconut milk
- 1 1/2 cups (350 ml) cooked chickpeas
- 3 tsp (15 ml) lemon juice
- 1/2 tsp (2 ml) sea salt
- 1/2 tsp (2 ml) ground black pepper
- 1/4 tsp (1 ml) grated nutmeg
- 1/2 cup (125 ml) finely chopped fresh parsley
Nutrition
Per serving:
- kilojoules1644
- protein9g
- fat23g
- saturated fat19g
- trans fat0g
- carbohydrates42g
- sugars10g
- fibre7g
- sodium361mg
Directions
01
Preheat oven to 375 F (190 C).
02
On large, rimmed baking sheet, toss potatoes, capsicum, onion, mushrooms, corn and oil. Roast for 25 minutes. Transfer to large pot and stir in garlic, stock, coconut milk, chickpeas, lemon juice, salt, pepper and nutmeg. Bring to a boil, reduce to a simmer and cook, uncovered, for 25 minutes. Before serving, stir in fresh parsley.
Allison Day, RHN, is a nutritionist, blogger, and cookbook author. Check out her cookbooks, Whole Bowls and Purely Pumpkin (Skyhorse Publishing, 2016).
