Vegan Corn Chowder (Dairy-Free & Delicious)

Wrapping your chilly hands around a hot bowl of this vegan corn chowder is like holding sunshine. The brilliant yellow color excites your eyes as your spoon dips into this creamy, nutrient-packed soup speckled with little bits of corn, potatoes, bell pepper, onion, and celery. Your first bite begins to warm you from the inside out. Soup perfection.

We made this chowder flavorful by using onion, garlic, jalapeno, and flavorful vegetable broth, and we made it creamy using plant-based milk and pureed potatoes. Unlike most corn chowder recipes, our calls for zero cream or butter, making this recipe extra healthy while still being just as delicious.

This vegan corn chowder recipe comes from The Friendly Vegan Cookbook. While it's an absolute fall favorite, it can be enjoyed any time of year, as it comes together perfectly with frozen corn.

Corn Chowder Ingredient Spotlight

Vegetable Oil: This versatile ingredient provides a smooth start for our chowder. A medium for sauteing, vegetable oil allows other ingredients to release their flavors, making the dish aromatic and mouth-watering. You can use olive oil, canola oil, avocado oil, or any oil of choice.

Yellow Onion & Garlic: A classic combo in many dishes, these two aromatic ingredients are essential for building a flavorful base. They not only give the chowder depth but also enhance the taste of other ingredients.

Red Bell Pepper & Jalapeno: While the red bell pepper offers a sweet, vibrant twist, the jalapeno comes in with a hint of spice. Together, they strike a balance between sweet and spicy that's hard to resist.

Celery: With its fresh and crunchy texture, celery adds a refreshing bite to the chowder. Potatoes (Red, Russet, or Yukon Gold): These starchy wonders thicken the chowder, making it creamy without any dairy. Each type of potato lends a unique texture and flavor, but they all contribute heartiness to the dish.

Corn Kernels: The star of our chowder! Corn brings in natural sweetness, a pleasant crunch, and a sunny, yellow hue. Whether you choose frozen, canned, or fresh corn, you're infusing the chowder with a burst of summer flavor.

Rich Vegetable Broth: This liquid gold forms the base of our chowder. Opting for a rich vegetable broth ensures that every spoonful is bursting with layers of flavors. Salt: While a simple ingredient, salt is crucial. It amplifies the flavors of all the ingredients, making the chowder taste even better.

Unsweetened, Plain Plant-Based Milk: Adding creaminess without the dairy, plant-based milk (like almond, soy, or oat) ensures the chowder remains vegan while still having that traditional creamy texture.

Green Onion & Black Pepper (for garnish): The finishing touch! Green onions add a pop of color and a zesty flavor, while freshly ground black pepper provides a subtle kick, making every bite of the chowder an adventure for the palate.

Vegan corn chowder isn't just a medley of delightful ingredients; it's an experience of flavors, textures, and warmth. Every ingredient plays its part, coming together to create a dish that's comforting, nutritious, and utterly satisfying. Whether you're vegan or not, one thing is certain: once you've had a taste, you'll be coming back for more!

Soup Base: Vegan Broth or Bouillon?

Whenever a recipe calls for vegetable broth, you have two options. You can add in pre-made vegetable broth (either store-bought or homemade). Or, you can add in that same amount of water plus vegetable bouillon.

I'm a big fan of using bouillon and have transitioned away from pre-made vegetable broth almost entirely. Let me explain why.

Any soup broth that you buy at the store will come housed in a container, usually a plastic or aseptic container, which is usually not even recyclable. That's a lot of single-use waste for something that's 95% water. And that's where the beauty of bouillon comes in.

Bouillon is essentially condensed soup stock without the water. You can find it in little individually wrapped cubes (like this). Better Than Bouillon is my personal favorite.

Just add the bouillon to boiling water and voila! You've got vegetable broth that works perfectly with any recipe. And save those glass Better Than Bouillon jars--you can reuse them for leftover sauces, dry spices, homemade baby food, and more!

Fresh, Canned, or Frozen Corn?

You can use any type of corn in this recipe--fresh corn, canned corn, or frozen corn kernels! We personally like to use frozen corn because it's already removed from the cob and is super-easy to toss in. Plus, frozen produce is usually picked, harvested, prepared, and frozen at the peak point of ripeness, creating very highest quality produce that's perfect to cook with.

Love Your Creamy Vegan Corn Chowder Leftovers

I'll be honest, I rarely have leftovers when I make this chowder because my family goes to town when we make this. But when we don't devour every last bite, it stores beautifully. This vegan chowder recipe is a great one to save--either in the fridge to enjoy throughout the week, or in the freezer to enjoy in the future.

To freeze your leftovers, just ladle portions into glass containers (I love using single-serving containers), secure the lids, and pop them in the freezer. When you're ready to enjoy more soup, just allow them to thaw in the refrigerator overnight before reheating them in the microwave the next day. You can also microwave them from their frozen state, but it will take longer and require some mixing along the way.

More Vegan Soup Recipes

Don't miss our round-up of the best vegan soup recipes from all around the web! Here are a few of our top favorites:

• Vegan French Onion Soup
• Easy & Healthy Pea of Broccoli Soup
• Vegan Chicken & Dumplings
• One-Pot Sweet Potato Soup
• Creamy Vegan Tomato Soup

More Vegan Corn Recipes

Hungry for more corn-inspired dishes? Check out these delicious recipes!

• Air Fryer Corn Rips (popularized on TikTok)
• Vegan Cornbread Muffins
• Homemade Corn Tortillas
• Halloween-Inspired Peanut Butter Popcorn

This creamy vegan corn chowder recipe is from The Friendly Vegan Cookbook by Michelle Cehn and Toni Okamoto. Photos by Zhoro Apostolov. Published with permission from BenBella Books, 2020, all rights reserved.

The post Vegan Corn Chowder (Dairy-Free & Delicious) appeared first on World of Vegan.

From newbie vegans to experienced chefs, Paleovsketo.com is open to everyone who wants to join in revolutionizing healthy eating. Whether you are looking to test out the waters with vegetarianism or wanting tried-and-true recipes from dedicated experts - we've got it all! Thus come onboard and send us your stories and recipes at [email protected] and let's start fueling our passions together!

Frequently Asked Questions

Are there any tips to help you transition to a plant-based diet

It can be daunting to change to a plant-based lifestyle, but with the right knowledge and support it can be an exciting lifestyle shift. These are some tips for transitioning into this type if diet:

1. Use whole foods in your meals to get adequate macronutrients.
2. We are committed to creating delicious, healthy meals that appeal to everyone.
3. A support network of friends, family, or health professionals.
4. Trying new recipes to add excitement while eating well.
5. You can slowly change your habits, but you must also be mindful of your nutrient intake.

These tips can help individuals to transition slowly to a plant based diet.

What can a plant-based diet do for your health?

A plant-based lifestyle can offer many health benefits. Consuming more plant-based food and less animal products is linked to lower rates of chronic diseases like stroke, heart disease and diabetes. Plant-based diets provide vitamins, minerals, antioxidants, as well as other beneficial compounds that help to protect against inflammation, oxidative damages, and other diseases. The benefits of eating lots of fruits, vegetables, legumes, beans and other legumes have been shown to be due to the high levels of dietary fiber. This feeds your gut bacteria and helps you maintain good digestion. Plant-based meal options are often low in saturated oils, which can increase blood cholesterol. Studies show that a plant based diet may reduce anxiety and depression symptoms. A combination of plant-based protein and healthy fats such as nuts or avocados can help you feel fuller for longer periods between meals.

What can I substitute for meat to get protein?

Protein is an essential component to a healthy diet. It's available in animal- or plant-based sources. You can find plant-based protein in legumes, nuts, seeds, grains and beans. A high level of antioxidants can be found in many vegetables and fruits which can offer anti-inflammatory benefits. Almond and oat milks are excellent alternatives to cow’s milk. Alternatives like nutritional yeast and pumpkin seeds can be used to add a creamy flavor to dishes, while providing more micronutrients as compared with their animal-based counterparts. Various vegan protein powders suitable for shakes or smoothies are also great for adding extra nutrition without consuming animal products.

Can I eat meat if I follow a plant-based diet

While plant-based diets don't allow for meat, fish or poultry, some food items can be made with limited animal products. For instance, some people on a plant-based diet still consume dairy or eggs in moderation. People who want to switch to a plant-based diet with more flavor and protein can find many options. Plant-based diets focus primarily on fresh fruits and vegetables, legumes such as beans and lentils, nuts and seeds, whole grains such as oatmeal and quinoa, soy products, and fortified foods like non-dairy almond or coconut milk.

Most grocery stores will carry vegan products. Many soy-based meats, such as seitan (wheat Gluten), tempeh ("fermented soybeans"), and mock duck (made from mushrooms), can mimic traditional meat dishes' flavor and texture. A variety of vegetarian burgers using black beans and/or quinoa are available that can be very close to beef burgers.

Many plant-based options are available for those who don't want to eat meat, but still want something other than a meal replacement. Vegan substitutes include tofu mayo and coconut bacon strips; eggplant bacon bits or coconut bacon; vegetable hot dogs with seasoned texture soy protein; faux chicken strips made from wheat gluten; and veggie hot dog recipes. While some fermented fungi can taste similar to meat when properly cooked, others, such as mushrooms, have a much lower environmental impact than livestock production and may even have the same sensory properties. Ultimately, meat that one might once would have eaten could be safely replaced with these alternatives, making transitioning into a plant-based diet more manageable.

What happens if you stop eating meat?

Your body will go through many changes if you quit eating meat. You may experience a higher intake of fiber and lower levels of saturated fat when you switch from meat to plant-based proteins, such as beans, legumes, nuts, whole grain, and soy-based foods. This can increase heart health and improve digestive health. A better digestion and elimination of inflammatory foods, such as animal protein, may result in an increase energy level. The ability to reduce stress hormones caused by excessive animal protein consumption may make your moods more stable. Furthermore, switching to a plant-based diet is an increasingly popular way to combat environmental damage caused by factory farming.

What amount of meat is acceptable on a plant-based diet.

On a plant-based diet, no meat is allowed. This lifestyle excludes all animal products such as meat, fish, or poultry. There are many vegan alternatives that can provide the same taste and texture as animal products. For example, soy-based meats such as tofu, seitan (wheat gluten), tempeh (fermented soybeans), and mock duck made from mushrooms can mimic the taste of traditional meat dishes. Vegetarian burgers made out of black beans or quinoa come close to the taste of beef burgers. Other tasty vegan alternatives include coconut bacon strips or eggplant bacon bits; tofu mayo; veggie hot dogs made with seasoned textured soy protein; and faux chicken strips from wheat gluten. These options can be a great option for people who are looking to move to a plantbased diet.

Is a plant based diet the same thing as a vegan?

A plant-based diet can be very different from a vegan diet. A plant-based eating plan is one that focuses on whole grains, fruits, vegetables and legumes. This eating pattern generally reduces or eliminates animal products like meat and dairy. However, some animal proteins may still be consumed. Veganism, on other hand, is an ethical lifestyle choice. It involves eating a plant-based diet and avoiding cosmetics or clothing made with animal products. Although vegans may also choose to adopt a plant based diet as part their lifestyle, they are separate concepts.

Statistics

• In fact, according to research published in the going plant-based can cut grocery bills by $750 a year per person, Journal of Hunger & Environmental Nutrition. (forksoverknives.com)
• Another found that following a diet rich in plant foods and lower in animal foods was associated with a 16 percent lower risk of cardiovascular disease and a 31 to 32 percent lower risk of death from cardiovascular disease. (everydayhealth.com)

External Links

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• Effects from Plant-Based Diets upon Weight Status: A Systematic Analysis - PMC


• Plant-based nutrition for healthcare professionals: implementing diet as a primary modality in the prevention and treatment of chronic disease - PMC

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• How common is vitamin B-12 deficiency?

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• PubMed: The long-term effects of diabetes on beta-cell function


• A 16-Week Randomized Clinical Trial: Plant-Based Dietary Intervention Increases Beta-Cell Function, Insulin Resistance in Overweight Adults - PubMed

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• What is a plant based diet and should you try it out? - Harvard Health

How To

How do I make sure I get enough protein from a plant based diet?

Making sure you get enough protein on a plant-based diet is possible with the right combination of ingredients. A variety of plant-based protein sources include nuts, legumes and seeds as well as tofu, tempeh and quinoa. Regularly incorporating these foods into your meals will ensure you meet your daily requirements. You can optimize your nutrient intake by eating superfoods like spinach, green tea, and chia seed.

Additionally to eating plant-based meals throughout the day it is important to add protein to a vegan diet. You can find products like plant protein powders or nut butters as well as collagen peptides (derived primarily from plants). These products can be blended into smoothies and other recipes. Finally, if you feel like you're not getting enough protein from food sources alone, opt for high-quality supplements: pills, capsules, or tablets that efficiently contain the required amount of protein.

People who are vegan can make conscious efforts to incorporate plant-based protein into their meals in a variety of ways. This will help them quickly reach their daily recommended nutrients. Planning is key!

Resources:

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