Vegan Sweet Potato Chowder

vegan sweet potato chowder
vegan sweet potato chowder
Photo by Ketino photography

Want a comforting, hot soup that will make you feel amazing afterward? One that won’t weigh you down? This vegan sweet potato chowder is a favorite at the yoga retreats I cook for. And after many requests for the recipe I’m finally getting it up on the blog.

Feel free to play around with adding different types of vegetables and spices to this recipe. You can swap lemon for lime too, which is just as tasty. One thing I recommend however, is to use Arroy-D brand coconut milk. It is 100% pure and does not separate like other coconut milks can when brought to a simmer.

I use local Okinawa purple sweet potatoes here, but I have also made this soup with a variety of other types of sweet potatoes and they all work well.

Vegan Sweet Potato Chowder

*Use local and organic ingredients whenever possible. 

Cuisine vegan
Keyword vegan sweet potato chowder
Total Time 1 hour
Servings 5 cups

Ingredients

  • 1 tbsp coconut oil unrefined
  • .5 each yellow onion diced small
  • 2 ribs celery diced small
  • 2 cloves fresh garlic peeled and minced
  • 1 tsp fresh ginger peeled and minced
  • 2 cups sweet potatoes peeled and diced large
  • 2 tsp nutritional yeast
  • 1 pinch chile flakes
  • 1.5 cups water roughly
  • TT salt & black pepper
  • 1 can coconut milk Arroy-D brand (14oz)
  • .5 head broccoli cut into tiny florets
  • 2 each scallions sliced thin
  • 2 tbsp fresh parsley chopped
  • .5 each lemon juiced

Instructions

  1. Melt the coconut oil in a large pot over medium-low heat.

  2. Add the yellow onion and celery, season with salt and pepper and cook on medium-low heat stirring occasionally until soft. 

  3. Add the garlic and ginger and cook 2 minutes more. 

  4. Add the sweet potatoes, nutritional yeast, chile flake and water (enough water to barely cover the vegetables). Season with more salt and pepper, bring to a boil over high heat and then lower to a simmer. Simmer until the potatoes are tender. 

  5. Add the coconut milk and broccoli, bring back up to a boil and then reduce to a simmer and cook until the broccoli is tender. 

  6. Turn off heat, add scallion, parsley and lemon juice. Taste and adjust with salt and pepper as needed. 

Recipe Notes

Purchase Arroy-D coconut milk here

Purchase nutritional yeast here

Thai Butternut Squash Soup

Butternut squash soup

Winter is the time of year when you want to curl up with hot soups and stews for dinner.

Butternut squash soup is classic but can sometimes be overdone here in San Francisco. This recipe takes a riff on this already delicious soup and kicks it up a little.

Thai Butternut Squash Soup

Sweet, sour, creamy and a little spicy. This ain't your regular old b-nut squash soup. Use organic ingredients whenever available. Recipe by Spencer O'Meara
Cuisine Dairy free, Gluten free
Servings 6 cups

Ingredients

  • 1 tbsp Avocado oil
  • 1/2 each Yellow onion chopped
  • 1 tbsp Ginger minced
  • 2 cloves garlic minced
  • 1 tsp Coriander ground
  • 5 cups Butternut squash large dice
  • 1 can (13.6 fl.oz) Coconut milk unsweetened
  • 2 cups Chicken stock unsalted
  • 1 each Fresh Kafir lime leaf
  • 1 tbsp Fish sauce
  • 1 each Lime juiced
  • TT Sea salt and pepper

Garnish

  • 4 tbsp Roasted cashews chopped
  • 1 each Red fresno chile sliced thin
  • 2 sprigs Mint chopped
  • 10 sprigs Cilantro chopped
  • 4 leaves Basil chopped

Instructions

  1. In a large pot cook the onion in avocado oil with a pinch of salt over medium heat until soft, about 5-10 minutes.
  2. Add the garlic, ginger and coriander, cook one more minute.
  3. Add the squash, coconut milk, stock and kafir lime leaf and bring to a boil. Reduce to a simmer and cook until squash is tender.
  4. Remove the kafir lime leaf and discard. Pour the soup into a blender, add the fish sauce and lime juice and blend on high until smooth. ***Place a towel over the top of the blender lid and secure with your hand when blending to ensure that hot liquid does not escape.
  5. Pour the soup into serving bowls and garnish with the cashews, herbs and chiles.

Recipe Notes

Need Avocado oil? - Buy "La Tourangelle, Avocado Oil"
Need Kafir lime leaf? -Buy a "Fresh ORGANIC Kaffir Lime Leaves"

White bean and wild rice soup

white bean and rice soup

white bean and rice soup

Fall is here which means it’s time to start making soup again. Being on the cusp of summer/fall as we do here in the bay area in October I have also added some zucchini and yellow squash to this recipe. This is just a strait up satisfyingly good hearty soup. Great for cold nights or if your in San Francisco the best weather of the year….

 

White bean and wild rice soup

**Use organic ingredients whenever possible.
Servings 3 quart

Ingredients

  • 2 Tablespoons Avocado oil (or other good cooking oil)
  • 1 small Yellow onion diced
  • 2 ribs Celery diced
  • 1 large Carrot diced
  • 2 cloves Garlic minced
  • 1/4 bunch Thyme chopped
  • 1 Tablespoon Tomato paste
  • 2 quarts Chicken stock
  • 1 cup White beans soaked in water 4-6 hours & drained
  • 1/2 cup Wild rice
  • 1 each Zucchini diced
  • 1 each Yellow squash diced
  • 1/2 bunch Chard diced
  • 1/4 bunch Parsley chopped
  • 1 Tablespoon Oregano chopped
  • TT chile flakes
  • TT S&P
  • 1/2 each Lemon

Instructions

  1. In a large heavy pot sweat the onion, celery and carrot with avocado oil on medium heat.
  2. Add the garlic, thyme, tomato paste and a pinch of black pepper and sauté another few minutes.
  3. Add the beans, rice and stock and bring to a boil. Reduce to low heat, cover and cook about 2 hours.
  4. Add the squashes and chard, increase the heat to medium, cover the pot and cook another 20 minutes or so until the squash is tender.
  5. Turn off the heat add the parsley, oregano and juice from 1/2 a lemon. Season the soup to taste with salt, pepper and chile flakes.

Recipe Notes

Need Avocado oil? Try this!

 

Miso hungry

miso soup

miso soup

Miso soup is one of the most comforting things I can think of to eat. Warm, satisfying, umami and has an alkalizing effect on the body (AKA great for your immune system!). It’s like bundling up in a warm blanket on a cold day. I keep a tub of miso (stuff stays fresh forever in the fridge), some dried kombu & wakame and a box of chicken stock on hand all of the time so I can throw it together whenever I want. I like to make mine with shiitake mushrooms and if I’m really hungry a handful of udon noodles. This recipe makes a great soup base for ramen too.

Health bennies:

Miso – This fermented mixture (made from soybeans or grains) is high in probiotics, which aids digestion. It also contains several B-complex vitamins and minerals. It is important not to subject miso to high heat, which will kill all of the beneficial bacteria it provides.

Seaweed – Contains vitamin A, C, calcium, omega-3 fatty acids, great source of iodine (important for maintaining a healthy thyroid) and is high in antioxidants

 

Shiitake mushroom miso soup

**Use organic ingredients whenever possible.
Servings 2

Ingredients

  • 1 qt. Chicken Stock or vegetable stock or water
  • 1 sheet Kombu
  • 3 cups Shiitake mushrooms stems and caps separated, caps sliced
  • 1 in. piece Ginger smashed
  • 1 clove Garlic smashed
  • TT S&P
  • 1 each Scallion sliced
  • 1/4 cup Wakame
  • 1/2 each Lime juiced
  • 1 Tablespoon Organic non-GMO white Miso

Instructions

  1. Bring the chicken stock, kombu, shiitake mushroom stems, ginger & garlic to a boil. Lower heat, cover and simmer for 20 minutes. Season to taste with salt and pepper and strain.
  2. Place the strained broth back in a pot on the stove and add the sliced shiitake caps. Bring to a boil, reduce to a simmer and cook another 5 minutes or until the mushrooms are tender.
  3. Remove the pot from the heat and whisk in the miso (make sure to fully incorporate it in the broth).
  4. Stir in the wakame, scallion and lime juice. Serve immediately.

Recipe Notes

Need Kombu? Try this!
Need Wakame? Try this!
Need Organic, non-GMO white Miso? Try this!

 

For a heartier soup add cooked udon noodles!

miso soup with udon