Nutritarian Chowder

It all began with the urge to make something like a chowder that had no added oil or cream or floury thickeners and I did it! It also helped that I had an extra cauliflower that I wanted to use. It’s simmering now and it’s pretty tasty so far.

I used cauliflower and white beans to give it a creamy base without using any added fats. If you want to be super decadent you could add a bit of cashew butter to the finished product but I like the texture so far this way.

Here’s the skinny…

Nutritarian Chowder

1 cauliflower
2 bay leaves
1 onion
3 cloves of garlic
1 can white kidney beans
10 cups water or low sodium veggie broth (or a combo)
2 carrots, shredded
2 cups of corn
3 medium potatoes, peeled and shredded
2 small zucchini, shredded
1 pkg frozen, chopped spinach – defrosted and squeezed of all the juiciness
white pepper, nutmeg, onion powder and garlic powder to taste

Boil the cauliflower, bay leaves, onion, beans and garlic in the water/broth mix until everything is tender. Puree it in the vitamix or a strong blender. If you don’t have one I suggest cooking the veggies in less water so that you have less veggies floating around when you use a hand mixer.

Put the pureed soup back into the pot and add the rest of the ingredients.

Simmer until everything is tender and tasty.


Are there any recipes you’re thinking of switching over to a more healthy version? I love to take old favourites and making them ultra-healthy….sometimes it works and sometimes not so much but it’s part of the fun!


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