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MealDinnerSoupsDifficultyDietaryHigh-FiberLow-FatLow-SugarLow-CalorieSpecial OccasionMeal PrepStove TopBlenderSpringWeeknightLunchUnder 30 MinutesEasyVegetarianVeganHealthyGluten-FreeDairy-Free

Spring Vegetable Chowder

featured in Make Your Tastebuds 'Hap-pea' With These Pea Recipes

Cozy up with this vibrant Spring Vegetable Chowder, a delightful medley of fresh veggies and creamy goodness. This bowl of comfort will have you feeling like you're wrapped in a warm hug, while still keeping it light and nutritious!

Betsy Carter & Karlee Rotoly
Tasty Team
90% would make again

Under 30 minutes

Spring Vegetable Chowder

Under 30 minutes

Ingredients

for 6 servings

  • ¼ cup olive oil (60 mL), divided, plus more for drizzling
  • 20 oz riced cauliflower (565 g)
  • 5 oz leeks (140 g), tough green ends removed, cut into half-moons and rinsed
  • 5 cloves garlic, smashed
  • 1 tablespoon kosher salt, plus 2 teaspoons, divided, plus more to taste
  • 4 cups vegetable stock (960 mL)
  • 2 cups non-dairy milk (480 mL), plus more to taste, divided
  • 10 oz asparagus (285 g), woody stems removed, cut into 1/2-in (1 1/4-cm) pieces
  • 1 ½ cups frozen english peas (170 g)
  • 1 lemon, zested
  • ¼ cup thinly sliced fresh basil (10 g), plus more for garnish
  • 1 ½ lb medium red potatoes (680 g), cut into 1/2 in (1 1/4 cm) cubes
  • cold water, as needed
  • 2 tablespoons fresh lemon juice
  • freshly ground black pepper, for garnish

Nutrition Info

  • Calories 232
  • Fat 10g
  • Carbs 30g
  • Fiber 30g
  • Sugar 6g
  • Protein 7g

Estimated values based on one serving size.

Preparation

  1. In a large pot, heat 2 tablespoons of olive oil over medium heat. Once the oil is shimmering, add the riced cauliflower, leeks, garlic, and 1 teaspoon of salt. Sauté for 2 minutes, until the leeks just begin to soften.
  2. Pour in the vegetable stock and 2 cups (480 ml) of non-dairy milk. Increase the heat to medium-high and bring to a boil. Reduce the heat to medium, cover, and simmer for 15-20 minutes, until the cauliflower is completely broken down and tender.
  3. Meanwhile, in a large pan, heat 2 tablespoons of olive oil over medium heat. Add the asparagus, peas, and 1 teaspoon of salt. Sauté for 2 minutes, until the vegetables are bright green with some crunch. Remove the pan from the heat and stir in the lemon zest and basil. Transfer to a bowl and set aside.
  4. Wipe out the pan and add the potatoes and enough cold water to cover by 1 inch (1 ¼ cm). Season with 1 tablespoon of salt. Bring to a boil. Once boiling, reduce the heat to medium-low and simmer for 8-10 minutes, until the potatoes are easily pierced with a fork but not mushy. Drain and set aside.
  5. Remove the pot with the cauliflower from the heat. Blend with an immersion blender until completely smooth and creamy. Add up to 1 cup (240 ml) non-dairy milk or water if needed to thin to your desired consistency.
  6. Stir in the reserved asparagus, peas, potatoes, and the lemon juice. Season to taste with salt.
  7. Ladle into bowls and garnish with fresh basil, a drizzle of olive oil, and freshly ground black pepper.
  8. Enjoy!
  9. Meal planning made easy with the Tasty app. Download now to see exclusive curated meal plans.

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Spring Vegetable Chowder