Food

Creamy Roasted Vegetable Chowder

Serves 5

Allison Day, RHN

Published Jul 28, 2015

Though traditionally made with heavy cream, milk, flour and butter, this lightened-up chowder packs in the produce.

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:

kilojoules 1644
protein 9g
fat 23g
- saturated fat 19g
- trans fat 0g
carbohydrates 42g
- sugars 10g
- fibre 7g
sodium 361mg

Directions

Preheat oven to 375 F (190 C).

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.