Healthy Vegetable Chowder

I didn’t think much of this healthy vegetable chowder while I was making it but it was so tasty once I sat down and had a bowl, it had to be shared on the blog. Hearty, flavourful and low in calories, you can dig into a big bowl of this vegetable chowder and go ahead and add a fresh piece of fresh bread on the side!

Filling Up On Veggies

For those of you that followed my macro journey, I’m still somewhat keeping an eye on my macros but I’m not tracking vegetables at all which is why I’ve been posting so many veggie-only recipes lately. This way I can add carbs, protein and fats as needed while not worrying about the veggies I include at every meal. For my activity level and goals right now I don’t feel it necessary to track that accurately.

I don’t account for any lower carb vegetables, like the ones used in this healthy vegetable chowder or any green vegetables like broccoli, spinach or zucchini. I eat a few cups of vegetables at every meal and that works great for me. Meaning I can dig into a bowl of this soup without thinking twice and if I want to add more carbs, fat or protein, I might stir in some cooked lentils, rice, chickpeas or tofu.

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Healthy Vegetable Chowder

So, what makes this a healthy vegetable chowder? Well chowder recipes are typically made with butter, milk and flour to create a thick and creamy consistency. Many chowder recipes also call for cheddar cheese which adds a lot of fat to the dish. This vegetable chowder doesn’t use any oil or butter, milk, cream or flour for thickness but rather is thickened by pureeing half of the soup for thick and chunky chowder without the added fats. Plus some people can’t, or choose not to eat dairy, so this is great option for you if you’re dairy-free and with no added flour it works if you’re eating gluten-free as well!

Macro-Friendly

My macro-counting friends will love the low carbohydrate profile of this high-volume dish. It’s hearty and filling but will fit easily into your daily macros and you can mix in your favourite protein to make it a balanced meal.

Enhance The Flavour

This soup is spiced with savoury sage and thyme then freshened up with a spritz of fresh lemon juice. Using spices and lemon adds plenty of flavour without adding extra salt. I like to serve it with fresh cracked black pepper and fresh parsley for the final touch!

Make It Your Own

I used traditional chowder vegetables like celery, carrot, onion and garlic but instead of potatoes, I used parsnips. You can adjust the soup to your preference and use turnip, rutabaga, sweet potato or potatoes in any combination if you prefer.

Healthy Vegetable Chowder

• Author: Deryn Macey
• Prep Time: 10 mins
• Cook Time: 25 mins
• Total Time: 35 minutes
• Yield: 6-8 serving
• Category: Soup, Entree, Side

Ingredients

• 1 white onion, diced
• 3 cloves garlic, minced
• 3 ribs celery, chopped
• 1/2 tsp thyme
• 1/2 tsp sage
• 1 tbsp fresh lemon juice
• 4 carrots, peeled and chopped (approx. 2 cups)
• 3 parsnips, peeled and chopped (approx. 2 cups)
• 2 cups cauliflower florets
• 4 cups vegetable stock

Instructions

1. Add the onion, garlic and celery to a soup pot with a splash of the vegetable stock. Cook over medium heat until they start to soften.
2. Add the spices, lemon and carrot and continue cooking and stirring for another few minutes.
3. Add the rest of the ingredients and simmer gently until all the vegetables are soft and tender, approximately 25 minutes.
4. Either use an immersion blender in pot and blend about half of it, leaving plenty of chunky pieces behind or carefully scoop about half of the soup into a blender and puree until smooth then add back into the pot.
5. Season with salt and pepper and serve with fresh parsley.