5 Veggie-Packed Chowders that Will Make You Smile

What Makes These Chowders So Great?

I like systems that I can mindlessly follow in my busy day that keep me on track with my goals. If I’m going to eat as many fruits and vegetables as possible I need a system to make it fast and convenient. These chowders deliver on nutrition and convenience.

When I eat the single serving suggestions in the recipes below, I get in up to four servings of vegetables at a time. Thats awesome!

After some initial preparation, I have five different chowders my family and I can eat all week long. This works because I start out with a basic cauliflower cheddar chowder that can be dressed up and seasoned up a little differently each time I’m ready to eat. Keep reading and I’ll tell you how I do it.

1

Make the Basic Cauliflower Cheddar Chowder

I originally created this chowder while trying to copy-cat a mix of Zupa’s wisconsin cauliflower soup and Kneaders cauliflower cheddar. I think my version turned out pretty delicious.

This chowder is used as a base for the 5 chowder recipes to follow.

INGREDIENTS:

• 1 large head cauliflower, organic if possible, washed with leaves trimmed but kept whole
• 1 large onion, skin off, and cut into wedges
• 6-8 fresh garlic cloves
• garlic-infused extra virgin olive oil (regular is fine too)
• 6-8 large potatoes, peeled
• 3 cans full fat, coconut milk (organic if possible)
• 2 1/2 cups shredded medium cheddar cheese
• Salt and Pepper to taste
• Garlic powder to taste

DIRECTIONS:

1. ROAST THE CAULIFLOWER, ONIONS, & GARLIC. Place head of cauliflower, onions, and garlic cloves in a roasting pot ( I love my Staub). Drizzle olive oil generously over the vegetables. Season with the salt, pepper, and garlic powder. Roast covered at 350 degrees until tender, maybe an hour.
2. BOIL POTATOES. While the cauliflower is roasting, wash and peel the potatoes. if you’re super short on time, you can leave the skin on. It will just make the chowder less creamy with the skins in there. Dice potatoes into bite size pieces. I used my Bosche food processor and it was super fast. Boil potatoes in a big pot of water on stove until tender. Drain potatoes and wash out the pot.
3. BATCH-BLEND POTATOES. In a high power blender (like Blendtech or Vitamix) batch-blend 1/2 of the drained potatoes with one can of coconut milk and 1 T. salt. ***Do this sparingly to keep the potatoes chunky*** Pour back in into the cleaned pot. Then do the same thing to the other 1/2 of the potatoes with the second can of coconut milk and 1 T. salt. Pour also into the cleaned pot.
4. BLEND CAULIFLOWER. Break up the cauliflower head into blender and barely blend with the 3rd can of coconut milk to keep it chunky. Pour into pot.
5. BLEND CHEESE. Scoop a few cups of blended soup from pot BACK into the blender. Add the shredded cheese, roasted onions, and garlic cloves. Blend on high until smooth. Pour back into pot and stir all ingredients until completely mixed together.
6. Season with salt and pepper as needed.

2

Roast the Vegetables

Roasted vegetables are a staple at my house. I use them in salads, in soups, and as main and side dishes. Choose these vegetables to match the recipes below, or just pull whatever you have hanging out in your fridge and pantry and create your own new chowder combinations. Some of my favorite roasting vegetables are: peppers, zucchini, asparagus, butternut squash, beets, sweet potatoes, red potatoes, broccoli, cauliflower, and onions. I love it when they get all caramelized and slightly charred. I like broiling to get them that way without cooking them to mush.

INGREDIENTS:

• 3 small or 1 giant zucchini cut into bite-sized chunks
• corn cut from 3 fresh cobs (or canned if in a pinch)
• red, yellow, and orange peppers cut into bite-sized pieces
• bunch or two of broccoli cut into florets
• garlic-infused olive oil (regular is fine too)
• Salt and Pepper to taste
• garlic powder to taste
• Italian seasoning

DIRECTIONS:

1. Wash and cut all vegetables. Arrange on cooking sheet (if using an aluminum sheet put a sheet of parchment paper down first).
2. Drizzle vegetables generously with olive oil.
3. Season generously with salt, pepper, garlic powder, and Italian seasoning.
4. Place on the top rack of oven and broil about 10 minutes or until vegetables char on top. Stir and let them char again. Don’t cook too long. You want them to be crisp tender. Set out to cool when done.
5. Place broccoli in covered roasting pot. Drizzle with oil. Season with salt, pepper, and garlic powder. Roast with lid on until tender…maybe 20 minutes. Take out of pot to stop them from cooking and cool in a dish.

3

Pack it up for easy grabbing later.

Now the very satisfying part happens. After you’ve used whatever you needed for your current meal, pack up the left-overs in a way that makes it easy later to grab them and make one of the following chowders in a hurry.

I simply put each kind of vegetable in its own baggie and store them in a row in a clear tray on a shelf in my fridge. I then use them through the week in salads, soups, or by themselves. Here you see beets on the bottom, butternut squash, corn, peppers, zucchini, and broccoli.

I store the basic cauliflower cheddar chowder in a bowl with a lid, ready to be dipped into all week long.

It’s super satisfying knowing I have a ready store of healthy food whenever I or my family needs a quick meal.

Golden Cauliflower Cheddar Chowder

This is the most simple of the chowders. Add cheddar cheese and onions to the top and call it dinner. Or lunch. Or a snack. If you’re making for more than yourself, just adjust the quantities accordingly. Serving size: 1

INGREDIENTS:

• 1-2 cups basic cauliflower cheddar chowder
• grated cheese
• sliced green onions

DIRECTIONS:

1. Heat chowder in small sauce pan.
2. In bowl top with cheese and sliced onions.

Broccoli Cheddar Chowder

I first remember loving the broccoli cheddar soup at Black Eyed Pea when Stanton and I were first married and living in Texas. I think this version is even better if I do say so myself. If you’re making for more than yourself, just adjust the quantities accordingly. Serving size: 1

INGREDIENTS:

• 1-2 cups basic cauliflower cheddar chowder
• 1-2 cups roasted broccoli
• grated cheese
• sliced green onions

DIRECTIONS:

1. Heat chowder in small sauce pan.
2. Add the roasted broccoli, stir, and warm.
3. Put chowder in an oven-safe bowl, top with cheese, and broil until cheese is  bubbling.
4. Top with sliced onions.

Roasted Zucchini Chowder

There is something so satisfying about biting into a thick piece of roasted zucchini that makes me happy. It’s juicy and has a solid bite. This is a great chowder for fall when most people have zucchini coming out their ears, or any time of year as zucchini is so easy to get.  If you’re making for more than yourself, just adjust the quantities accordingly. Serving size: 1

INGREDIENTS:

• 1-2 cups basic cauliflower cheddar chowder
• 1-2 cups roasted chunks of zucchini
• chopped parsley

DIRECTIONS:

1. Heat chowder in small sauce pan.
2. Add the roasted zucchini, stir, and warm.
3. Sprinkle with chopped parsley.

Southwest Roasted Corn & Pepper Chowder

I always love a little southwest flavor with cayenne pepper and cumin. In addition, this would also be great with diced avocado and tomatoes on top. If making for more than yourself, just adjust the quantities accordingly. Serving size: 1

INGREDIENTS:

• 1-2 cups basic cauliflower cheddar chowder
• 1 cup roasted red, yellow, and orange peppers
• 1 cup roasted corn kernels (canned is fine)
• 2 T. canned mild green chilis
• cumin and cayenne pepper to taste
• chopped cilantro

DIRECTIONS:

1. Heat chowder in small sauce pan.
2. Add the roasted peppers, corn, and mild chili peppers, stir, and warm.
3. Top with chopped cilantro.

Garden Party Chowder

This chowder is a party in a bowl. All the vegetables are invited. If making for more than yourself, just adjust the quantities accordingly. Serving size: 1

INGREDIENTS:

• 1-2 cups basic cauliflower cheddar chowder
• 1-2 cups roasted vegetables: zucchini, red, yellow, and orange peppers, corn.
• sliced green onions
• chopped parsley

DIRECTIONS:

1. Heat chowder in small sauce pan.
2. Add the roasted vegetables, stir, and warm.
3. Top with sliced onions and chopped parsley.

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