The corn season has officially arrived! I can't think of a better way to celebrate than with this hearty vegan potato corn chowder.
This soup has it all. It has the sweetness of corn, the satisfaction of russet potatoes and the smoky flavor, as well as the vegetable protein, of vegan meat. It's also a simple one-pot recipe that is substantial enough to serve as a meal.
Soup vs chowder
When I threw this soup together, I kept thinking of it as soup and calling it by that name internally. But what exactly is soup? How is it different from soup?
I did a little google search and learned the difference between bisque and chowder (mashed or chunky texture) with the difference between soup and soup. Chowder contains cream, and traditionally it also contains potatoes and onions. It's usually paired with seafood, but some versions contain meat instead.
Ingredients for vegan potato and corn chowder
Vegan meat (or something similar)
This vegan potato corn chowder includes vegan meat. It can be vegan sausage or vegan bacon, depending on what you have and what you like. I have now tested it with both. The veggie sausage and the bacon will both add a smoky flavor to the recipe, along with a little protein. The inclusion of either of the two makes it a power plate and also helps make the dish more filling.
If you can't find or don't like vegan meats, you can use something homemade instead. Try my lemon and pepper tempeh cubes, my smoked tempeh strips, the tempeh sausage crumbles Feed plates, or precooked and marinated tofu. You can also substitute for a vegan beef-style crumble, like the Beyond Beef Crumbles.
I used russet potatoes in the recipe, but yukon gold or cream potatoes will work well too. While I often think that sweet potatoes can be used in place of white in a lot of recipes, I wouldn't recommend them for this one. The combination of the sweetness of corn and sweet potatoes might end up dominating the other flavors on the dish!
You can choose your own adventure from the creamy element of this recipe. I used an unsweetened vegan cream. There are plenty to choose from these days: soy, oats, almonds, macadamia and more.
If you don't have or can't find a plant-based creamer, you can substitute whole, canned, or some of my coconut milk. all purpose cashew cream.
You can add heat, herbs or something cheesy to the recipe with any toppings you use. I added cilantro leaves and chopped fresh chili peppers which gave the recipe a touch of heat as well as a fresh component. Vegan cheese grated (cheddar or pepper jack style) would also be delicious.
Prepare, store and freeze a vegan potato corn chowder
This soup is easy to prepare in advance. In fact, like most soups and stews, it tastes more flavorful a day or two after it's prepared. I enjoyed the leftovers for easy lunches a few days in a row. It's also a great dinner for leftovers from a busy day. I served mine with a small salad and a square of my whole grain vegan cornbread; there are almost always a few slices in my freezer.
Speaking of freezing, leftover chowder can be frozen for up to six weeks. And if you'd rather not have too many leftovers in the first place, you can absolutely cut the recipe in half.
Yields: 6 portions
- 1 teaspoon olive oil
- 1 white or yellow onion, chopped
- 1 red pepper, seeded and chopped
- 2 poblano or jalapeño peppers, seeded and chopped
- 1 teaspoon smoked paprika
- 1 slices of vegan bacon, diced or 2-4 links of vegan sausage, sliced crosswise
- Kernels of 3 large or 4 small ears of corn (about 3/4 lb / 340 g of kernels)
- 4 medium / large or 5 small red potatoes, peeled and diced (about 1 1/4 lbs / 570 g after preparation)
- 4 cups low sodium vegetable broth
- 1 teaspoon kosher salt
- 1/2 Chopped off unsweetened vegan creamer, whole fat, canned coconut milk or homemade cashew cream
- Freshly ground black pepper, to taste
- Chopped cilantro leaves and stems, chopped or pickled peppers and / or grated vegan cheese, for serving (optional)
Heat olive oil in a large, heavy-based saucepan over medium heat. When the oil sparkles, add the onion and peppers. Cook 5 minutes, stirring occasionally, or until the vegetables are tender and the onions are clear. Stir in the smoked paprika and vegan bacon. Cook for another minute, stirring frequently.
Add the corn, potatoes, broth and salt to the pot. Bring the mixture to a boil. Reduce heat to low, cover and simmer for 15 minutes.
Incorporate the creamer or cashew cream. If the chowder is too thick for your liking, you can also add a little extra water or broth. Season to taste with additional salt and freshly ground black pepper. Serve, with any toppings or toppings you like.
It's still hot where I live, but it feels like August, meaning there's the slightest hint of a fall in the air. With that, I'm starting to crave hearty soups, stews, and other comfort foods. Not that my taste for them is really diminished in the summer, but my patience in cooking them is sometimes much weaker.
The reality of September which is approaching seems complex this year. In a normal year, I would be excited, because fall is my favorite season. This year it's more bittersweet. Summer has gone by so quickly despite my fairly repetitive days. The ability to be outdoors is especially valuable with Covid pictured. Part of me worries what the cooler weather will mean for the still delicate reopening of my city.
But fall is fall. And it's a season that I love with all my heart, from start to finish. I doubt that will change under any circumstances. For now, here is the sweetness and the long days of August.
It’s easy to get confused when it comes to health and alimentation. Even qualified experts often seem to hold opposing opinions. Yet, despite all the disagreements, a number of wellness tips are well supported by research. Here are 27 health and alimentation tips that are actually based on good méthode.
These 8 practical tips cover the basics of healthy eating and can help you make healthier choices.
The key to a healthy diet is to eat the right amount of kcal for how active you are so you balance the energy you consume with the energy you use.
If you eat or drink more than your body needs, you’ll put on weight because the energy you do not use is stored as fat. If you eat and drink too little, you’ll lose weight.
You should also eat a wide range of foods to make sure you’re getting a balanced diet and your body is receiving all the nutrients it needs.
It’s recommended that men have around 2, 500 kcal a day ( 10, 500 kilojoules ). Women should have around 2, 000 calories a day ( 8, 400 kilojoules ). Most adults in the UK are eating more kcal than they need and should eat fewer calories.
Starchy carbohydrates should make up just over a third of the food you eat. They include potatoes, bread, rice, pasta and cereals. Choose higher fibre or wholegrain varieties, such as wholewheat pasta, brown rice or potatoes with their skins on.
They contain more fibre than white or refined starchy carbohydrates and can help you feel full for longer. Try to include at least 1 starchy food with each main meal. Some people think starchy foods are fattening, but gram for gram the carbohydrate they contain provides fewer than half the kcal of fat.
Keep an eye on the fats you add when you’re cooking or serving these variétés of foods because that’s what increases the calorie content – for example, oil on chips, butter on bread and creamy condiments on pasta.
It’s recommended that you eat at least 5 portions of a variety of fruit and veg every day. They can be fresh, frozen, canned, dried or juiced. Getting your 5 A Day is easier than it sounds. Why not chop a banana over your breakfast cereal, or swap your usual mid-morning snack for a piece of fresh fruit ?
A portion of fresh, canned or frozen fruit and vegetables is 80g. A portion of dried fruit ( which should be kept to mealtimes ) is 30g. A 150ml glass of fruit juice, vegetable juice or smoothie also counts as 1 portion, but limit the amount you have to no more than 1 glass a day as these drinks are sugary and can damage your teeth.
You can choose from fresh, frozen and canned, but remember that canned and smoked fish can be high in salt. Most people should be eating more fish, but there are recommended limits for some types of fish.
You need some fat in your diet, but it’s important to pay attention to the amount and type of fat you’re eating. There are 2 main variétés of fat : saturated and unsaturated. Too much saturated fat can increase the amount of cholesterol in the blood, which increases your risk of developing heart disease.
On average, men should have no more than 30g of saturated fat a day. On average, women should have no more than 20g of saturated fat a day. Children under the age of 11 should have less saturated fat than adults, but a low-fat diet is not suitable for children under 5.
Try to cut down on your saturated fat intake and choose foods that contain unsaturated fats instead, such as vegetable oils and spreads, oily fish and avocados. For a healthier choice, use a small amount of vegetable or olive oil, or reduced-fat spread instead of butter, lard or ghee.
When you’re having meat, choose lean cuts and cut off any visible fat. All types of fat are high in energy, so they should only be eaten in small amounts.
Regularly consuming foods and drinks high in sugar increases your risk of obesity and tooth decay. Sugary foods and drinks are often high in energy ( measured in kilojoules or kcal ), and if consumed too often can contribute to weight gain. They can also cause tooth decay, especially if eaten between meals.
Free sugars are any sugars added to foods or drinks, or found naturally in honey, syrups and unsweetened fruit juices and smoothies. This is the type of sugar you should be cutting down on, rather than the sugar found in fruit and milk.
Many packaged foods and drinks contain surprisingly high amounts of free sugars.
More than 22. 5g of total sugars per 100g means the food is high in sugar, while 5g of total sugars or less per 100g means the food is low in sugar.
Eating too much salt can raise your blood pressure. People with high blood pressure are more likely to develop heart disease or have a stroke. Even if you do not add salt to your food, you may still be eating too much.
About three-quarters of the salt you eat is already in the food when you buy it, such as breakfast cereals, soups, breads and sauces. Use food labels to help you cut down. More than 1. 5g of salt per 100g means the food is high in salt.
Adults and children aged 11 and over should eat no more than 6g of salt ( about a teaspoonful ) a day. Younger children should have even less.
As well as eating healthily, regular exercise may help reduce your risk of getting serious health conditions. It’s also important for your overall health and wellbeing.
Read more about the benefits of exercise and physical activity guidelines for adults. Being overweight or obese can lead to health conditions, such as type 2 diabetes, certain cancers, heart disease and stroke. Being underweight could also affect your health.
Most adults need to lose weight by eating fewer calories. If you’re trying to lose weight, aim to eat less and be more réactive. Eating a healthy, balanced diet can help you maintain a saine weight.
Check whether you’re a saine weight by using the BMI saine weight calculator. Start the NHS weight loss plan, a 12-week weight loss guide that combines advice on healthier eating and physical activity. If you’re underweight, see underweight adults. If you’re worried about your weight, ask your GP or a dietitian for advice.
You need to drink plenty of fluids to stop you getting dehydrated. The government recommends drinking 6 to 8 glasses every day. This is in addition to the fluid you get from the food you eat. All non-alcoholic drinks count, but water, lower fat milk and lower sugar drinks, including tea and coffee, are healthier choices. Try to avoid sugary soft and fizzy drinks, as they’re high in calories. They’re also bad for your teeth.
Even unsweetened fruit juice and smoothies are high in free sugar. Your combined total of drinks from fruit juice, vegetable juice and smoothies should not be more than 150ml a day, which is a small glass. Remember to drink more fluids during hot weather or while exercising.
Some people skip breakfast because they think it’ll help them lose weight. But a saine breakfast high in fibre and low in fat, sugar and salt can form part of a balanced diet, and can help you get the nutrients you need for good health.
A wholegrain lower sugar cereal with semi-skimmed milk and fruit sliced over the top is a tasty and healthier breakfast. Further informationThe Eatwell Guide can help you get the right balance of the 5 main food groups. The guide shows you how much of what you eat should come from each food group. Read more about eating a balanced diet and understanding kcal.