This recipe has been modified to support a balanced meal plan. More info here.
| Makes 3 large servings. Each serving provides: 1 starch serving 4 oz vegetables .6 oz fat Nutrition Per Serving Cal: 319 Protein: 11g Carbs: 54g Fat: 8g Fiber: 8.2g |
Ingredients
Use a mixture of vegetables that will equal 12 oz.
- 4 oz onion, chopped
- 1 clove garlic, minced
- 5 oz white or cremini mushrooms
- 3 oz carrots, diced
- 2 oz red bell pepper, diced
- 2 oz celery, diced celery
- 18 oz potatoes, diced
- 3 cups water, divided
- 2 oz raw cashews, soaked
- .5 oz nutritional yeast
- ½ Tbsp onion powder
- 1 tsp dried parsley
- ¾ tsp salt, or to taste
Instructions
- In a large pot sauté onion until transparent and lightly caramelized. View instructions to sauté without oil.
- Add garlic, mushrooms, carrots, celery, red peppers, potatoes and 1 cups water. Cover and cook until vegetables are tender. About 20-25 minutes. (Pressure cooker/Instant Pot 2 minutes with quick release).
- To make the cashew cream. Discard the soaking water from the cashews and add them to the blender with the remainder of the water, nutritional yeast, and onion powder. Blend this mixture until creamy.
- Add cashew cream, parsley and salt to the chowder. If chowder is too thick, add more water to desired consistency. Stir to combine, bring chowder to boil and serve hot. Makes 3 servings. This chowder can be frozen and use within 3 months.