Hummusapien

Vegan Corn & Wild Rice Chowder

59 Comments

Jump to Recipe·Print Recipe

If I had a dime for every time I was asked why I stopped eating meat, I’d be laying on a beach somewhere in Bora Bora drinking no-added sugar piña coladas.

Vegan Corn & Wild Rice Chowder

I kid, I kid! The thought of leaving you lovelies makes my stomach queasy. But in all seriousness, I do get asked that question quite often. The truth is that I grew up eating meat and continued to do so until I was a sophomore in college. I always enjoyed meat and I especially loved seafood. My parents cooked us great meals growing up, but I wasn’t raised on lentils and green smoothies by any means.

My transition to a plant-based diet (I way prefer that term to any other…must we all label ourselves?) was due to a combination of reading Skinny Bitch, watching Forks Over Knives, hearing Dr. Pam Popper speak in person, and traveling to Israel. Within a month, I was completely inspired and beyond thrilled to leave meat behind. I didn’t want it to be trend. I wanted it to be my lifestyle.

From then on, it was.

Vegan Corn & Wild Rice Chowder

I remember going to Hilton Head with my best friends from high school and reading Skinny Bitch on the beach one afternoon. I finished it, explained to them how crazy enlightening it was, and then proceeded to tell them (and I quote), “I mean I’d still never be a vegetarian.” Ha!

After spending ten days in the holy land with an inspiring new vegan friend, my life as I knew it was forever changed. Changing your diet may not sound super dramatic, but this transition was what fueled my interest in food blogs, my passion for cooking healthy food, and my dedication to this very blog. I can say with confidence that if I hadn’t been so deeply inspired by everything I read on the health implications of eating a diet high in animal protein, Hummusapien wouldn’t exist.

I’d probably think vegans only ate apples and lettuce. I’d think tempeh was a city in Arizona.

And look at me now, a lentil-loving, veggie-obsessed hippie of some sorts. I honestly never in a million years thought I’d be a vegetarian (yes, I eat fish occasionally…don’t kill me) and now I can’t imagine my life any other way. I was vegan in 2010 when it all started before slowly adding back in eggs, seafood occasionally, and dairy socially. I love me some Jeni’s ice cream!

Some days I eat completely vegan. Some days I eat pizza. But no matter what day it is, I rest assured knowing that I’m fueling my body with real, wholesome foods each day. I don’t run around trying to convert people, but if you’re ever eager to learn how to adopt a more whole foods, plant-based diet, you know I’m an open book!

IMG_0928a copy

I’m not gonna get on my soap box and preach about the holiness of plant-based diets, but know that eating a diet heavy in plants and light in animal foods is the single best way to prevent the chronic diseases that plague this generation. Heart disease, diabetes, cancer, you name it. Eat more plants!

So where does this recipe come in exactly? Well, my dear old dad (no dad, you’re not old) used to make us this amazing corn and wild rice soup with smoked sausage that my family and I all adored. I’ll admit that the sausage added a great smoky flavor, but this meatless version is just as delicious. Blending the corn with the broth creates this amazingly decadent broth sans cream or butter. Nutritional yeast adds an awesome cheesy flavor, not to mention a hefty dose of protein and energizing B vitamins. You can find it at Kroger, Whole Foods, and in the bulk bins of natural food stores. I don’t advise leaving it out, people.

Cheers to sausageless soup, fond family memories, and kicking chronic disease in the butt!

Print

Vegan Corn & Wild Rice Chowder

★★★★★ 4.8 from 5 reviews
  • Author: Alexis Joseph, MS, RD, LD
  • Prep Time: 10 mins
  • Cook Time: 1 hour
  • Total Time: 1 hour 10 mins
  • Yield: 6 1x
Print

Description

A creamy, hearty chowder loaded with veggies. You’d never guess it was vegan!

Scale

Ingredients

  • 6 cups vegetable broth
  • 4 oz dry wild rice (about 1/2 cup + 2 tbsp)
  • 1 tbsp extra virgin olive oil
  • 1 medium onion, diced
  • 1 tsp minced garlic
  • 3 carrots, chopped
  • 2 cups sliced bell peppers (I used frozen)
  • 1 lb + 1 cup frozen corn, cooked in microwave or on stove
  • 1/4 cup nutritional yeast
  • 1 tsp salt
  • Pepper to taste
  • 1 cup unsweetened almond milk

Instructions

  1. In medium pot, bring 2 1/2 cups of vegetable broth to a boil. Once boiling, add wild rice and simmer, covered, for about 40 minutes or until rice is tender. (The broth will not all be absorbed.)
  2. In a dutch oven or large pot, heat olive oil over medium heat. Add onion and carrots and sautee for 7 minutes. Add garlic and peppers and satutee for another two minutes.
  3. In a blender or food processor, blend 1 lb of corn with 1 cup vegetable broth until smooth. You may need to do this in two batches.
  4. Add pureed corn, additional cup of whole corn, remaining 2 1/2 cups of vegetable broth, nutritional yeast, salt, pepper, and cooked wild rice. Bring to a boil and then reduce heat and simmer, covered, for about 15 minutes. Stir in almond milk and season with salt and pepper to taste.

 

Comments

  2. Thanks for sharing your story… I was vegetarian at a point but now I will occasionally (1-2/month) eat some chicken or meat…. I definitely prefer not labeling my diet, but I like the term “plant based”!

    Reply

  3. Your comment about “Tempeh” is hilarious!! ;) But in all seriousness, I REALLY connect with what you are saying. My transition to a vegetarian/mostly plant-based diet truly fueled my passion for cooking/blogging and challenged me to become creative in the kitchen. I have no doubt that my blog would not exist if I hadn’t taken that step.

    Reply

  4. Hahaha I lived in Tempe, AZ for a year (lived in Scottsdale, AZ for 12!) so that is hilarious! Have you been there or do you just know about Tempe? Either way I’m obsessed with this chowder. I pretty much live off of hearty soups/chowders in cooler weather (or in AZ’s case, if the temp is below 90 degrees…I live in Milwaukee now). Making this asap! You should definitely add smoked paprika into the mix to keep that smoky flavor that reminds you of your family’s favorite soup!

    Reply

  5. This soup sounds delicious! I love that you took a favorite recipe and put your own spin on it. While I do my best to eat a plant-based lifestyle, I’ve never been full-on vegetarian/vegan. I do think about it from time and time and it is definitely something I’d like to be more conscious of. Anyway, I love your nonrestrictive and laid-back attitude toward eating. It’s inspiring and thanks for showing you can eat lentils and green smoothies all while enjoying your ice cream too!

    Reply

    • Putting a healthy spin on classics is my favorite way to come up with new recipes! I’m so glad you appreciate the sense of balance—it’s just as important as eating healthy.

      Reply

  6. If I had a dime for every time someone asked me why I don’t eat gluten, I’d be laying on that beach next to ya, sipping on gin and juice ;) I watched Forks Over Knives, too…absolutely fascinating! And I totally stopped eating meat for a hot minute. But you know what they say, old habits involving bacon die hard. Anyhoo, your freaking soup looks amazing! I want every last slurp!

    Reply

    • OH yes…I can’t imagine how often you must hear that! My carnivorous boyf would hardcore agree with you on the bacon front :) SLURP up this soup, my dear!

      Reply

  7. I love hearing your story! I first became a vegetarian when I was in middle school because both my best friend and Drew Barymore (not the same person, sadly) were vegetarians. Needless to say, I went back to eating meat pretty quickly! I still do eat meat on occasion and love my fish, but it took me learning and truly understanding the benefits of plant-based nutrition to make a lifestyle change.

    Reply

  9. I went vegan back when I was in high school for about 4 months, but at that time in Trinidad it was extremely expensive to get a lot of the substitutes and my mother was not amused lol These days I’m back to eating meat but I go for days at a time without it because it makes me feel good.
    Definitely gonna try this chowder soon!

    Reply

  10. I loved reading the backstory to your vegetarianism! I read Skinny Bitch back in the day, too. The China Study is what turned me vegetarian, though. That book was life-changing for sure. Then I got pregnant with Meghan and meat just had to happen again. Anyway, this recipe looks fab! I love hearty vegan recipes. :)

    Reply

  12. Quick clarification. The recipe calls for 1lb plus 1 cup of corn. The directions say to puree 1lb of the corn w/ broth, but I don’t see the other cup mentioned. Am I just missing it? Does it get added (unpureed) into the chowder? This is going to be tonight’s dinner- can’t wait to try it! Thanks!

    Reply

  13. Hi Alexis! I just made this amazing soup last night…so easy! And DELICIOUS! I would highly recommend to anyone…my son, who is home from college, devoured it…and he is a carnivore. Everyone loves it and it is disappearing too quickly!!

    ★★★★★

    Reply

  14. Hi Alexis!
    I made this soup tonight and both my husband and I LOVED IT! It was an amazing start to the barre3 challenge (Even a day early)! Also made the peppermint hot chocolate bites – yum! I’m looking forward to left-overs this week! Next on the menu is the crock pot red lentil curry. Thanks so much for posting delicious, easy, whole food recipes!

    ★★★★★

    Reply

    • Hi Sara! I’m so thrilled to hear that you enjoyed the soup and even more excited that I met you today at Barre3! Aren’t the hot chocolate bites so yummy?!

      Reply

  16. I just made this recipe and it was DELISH! I substituted short grain brown rice for the wild rice since that’s what I had in the pantry. I’m a dietitian in VA and just recently discovered your website! Great recipes and information! I’ve been a pescetarian for a few years now but I am trying to give the vegan life a try! Unfortunately, cheese is a big weakness of mine so we will see how it goes! Thanks for your yummy recipes and fun blog :-)

    Reply

  17. I’ve been eating dairy free for my 5 month old who I breastfeed. I have been craving creamy soups like this one but so many recipes have milk, heavy cream, cream cheese, etc. This recipe sounds perfect!!

    Reply

  19. We are new to a plant-based diet and tried this last night. Very hearty and tasty. I felt it needed a little spice so added a bit of smoked paprika. Perfect! Thanks for providing all these great recipes!

    ★★★★

    Reply

  20. Love the vegan corn and wild rice chowder. Wondering if you can freeze it? I am making a meal for a friend who’s having surgery and some of the meals will be frozen. Just wanted to see if you’ve tried freezing it and how it turned out.

    ★★★★★

    Reply

  21. I made this yesterday and it turned out SO well. Really great flavor and so hearty. Will definitely keep in the rotation for healthy, hearty winter soups.

    ★★★★★

    Reply

  22. Made this delicious chowder tonight. Paired with a grain free almond bread, it was perfection. Thanks for a great recipe!

    Reply

Trackbacks

Leave a Reply

Your email address will not be published. Required fields are marked *

★☆ ★☆ ★☆ ★☆ ★☆