This was a hit in our soup-loving home! A #GoodGut chowder is warming, an easy way to add in a large amount of veggies, makes them highly digestible, and less fermentable after being cooked & blended.
How did we make this smoky #goodgut cauliflower chowder?
Ingredients:
1 medium yellow onion (about 2 cups), diced
2 medium carrots, diced
2 Tbsp lemon juice
2 medium cloves garlic, minced
1/2 teaspoon smoked paprika
1 teaspoon kosher salt + more to taste
2 stalks celery, diced
1 small leek, diced
1/4 tsp liquid smoke
1/4 cup nutritional yeast
1/4 teaspoon freshly ground black pepper + more to taste
4 cups low-sodium vegetable broth
4 cups cauliflower florets (cut into 1/2-inch pieces)
3 medium Yukon Gold potatoes (about 1 pound), cut into 1/2 inch cubes
1/4 cup cashews
1 cup unsweetened plant milk
1/4 cup chopped green onion or scallions
1 Tbsp vegan butter (optional- we like Miyoko’s)
*A low FODMAP version can be made by replacing cauliflower with zucchini and omitting onions, garlic, & leeks. We recommend ensuring you actually need a short-term low FODMAP approach before following that diet/modification.
Instructions:
1. Rip apart the cauliflower florets into 1-2 inch pieces- air fry on or roast on 400 degrees Fahrenheit for 20 minutes.
2. In your instant pot (or in a pot on the stove), sauté onions, leeks, & garlic on 1/4 cup broth or vegan butter.
3. Add potatoes to the instant pot (or pot), sauté for another 5 minutes.
4. Add chopped carrots, roasted cauliflower, cashews, broth, plant milk, & spices.
5. Cook on manual high pressure for 6 minutes. (If cooking on stovetop cook on medium heat with the lid on for about 35 minutes).
6. Release pressure & add lemon & nutritional yeast.
7. Blend with a hand mixer
8. Enjoy! We topped with tempeh bacon & green onion.
Our goal is to help you incorporate and tolerate more plant foods with your #goodgut. If you are interested in working with an RDN, we are here to support you! You can schedule a personalized visit with us and we would love to collaborate with you on your journey! We see clients from all over the world.
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