You’ve heard of clam chowder, but what about cauliflower chowder? Nutritious veggies, protein-rich quinoa and comforting spices come together in a low-carb soup that’s hearty without being heavy. Made without dairy, the oat milk helps provide the thick, creamy texture you expect while keeping it suitable for most diets.
Cauliflower & Quinoa Chowder
Prep Time 10 minutes
Cook Time 35 minutes
Total Time 45 minutes
Servings 6
Calories 486.23 kcal
Ingredients
- 2 Tbsp. coconut oil or avocado oil
- 1 medium onion diced
- 2 stalks celery diced
- 2 carrots peeled and diced
- 3 cloves garlic minced
- 1 tsp. thyme leaf
- 2 tsp. mustard powder
- ½ tsp. smoked paprika
- 1 tsp. natural salt
- 6 cups cauliflower florets
- 2 quarts vegetable stock
- 1-1/2 cups oat milk
- 2 Tbsp. cornstarch
- 3 cups quinoa cooked
- 2 cups corn frozen
- Handful parsley chopped
Instructions
-
In large pot over medium heat, combine oil, onion, celery and carrots; sauté 5 to 7 minutes, until softened slightly.
-
Stir in garlic; sauté 2 minutes. Stir in thyme, mustard powder, smoked paprika, salt, cauliflower and vegetable stock.
-
Turn heat to high; bring to boil. Simmer 10 minutes.
-
In small bowl, mix together oat milk and cornstarch. Stir into soup. Stir in quinoa and corn.
-
Continue cooking 10 to 16 minutes, until soup thickens and corn is cooked through. Season to taste.
-
To serve, garnish with parsley.
Recipe Notes
Add the ingredients to your cart and order now!
Nutrition Facts
Cauliflower & Quinoa Chowder
Amount Per Serving
Calories 486.23
Calories from Fat 103
% Daily Value*
Fat 11.43g18%
Saturated Fat 4.84g24%
Sodium 1710.15mg71%
Potassium 997.16mg28%
Carbohydrates 83.28g28%
Fiber 10.41g42%
Sugar 10.32g11%
Protein 16.71g33%
Vitamin A 4354.64IU87%
Vitamin C 54.58mg66%
Calcium 106.11mg11%
Iron 4.94mg27%
* Percent Daily Values are based on a 2000 calorie diet.