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.
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.
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!
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
- Prep Time: 10 mins
- Cook Time: 1 hour
- Total Time: 1 hour 10 mins
- Yield: 6 1x
Description
A creamy, hearty chowder loaded with veggies. You'd never guess it was vegan!
Ingredients
- 6 cups vegetable broth
- 4 oz dry wild rice (about ½ 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
- ¼ cup nutritional yeast
- 1 tsp salt
- Pepper to taste
- 1 cup unsweetened almond milk
Instructions
- In medium pot, bring 2 ½ 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.)
- 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.
- 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.
- Add pureed corn, additional cup of whole corn, remaining 2 ½ 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.
Catherin says
I love this soup… we make it all the time. I add garlic and onion powder along with the salt and pepper. It’s fall again so I’m back to making this 🙌🏻
Kate says
How long would this talkie in the Instant Pot?
Alexis Joseph says
Hey! I'd use this Instant Pot Vegan Cream of Mushroom Soup as a guide!
CDR says
Really delicious recipe that differs from the typical "nothing-but-corn" recipes. For some reason, red bell pepper seems more appropriate than green bell pepper, but might be nice using 1 cup of each.
Might be good to add only 2 cups of vegetable broth at the end instead of 2.5 cups, to make it thicker. Overall, a real "keeper" of a recipe!
Alexis Joseph says
Awesome, thanks so much for the feedback! You can definitely adjust the broth to your preference depending on how thick you'd like it. If you'd be up for leaving a star rating next time, that would be amazing 🙂 Enjoy!
Lisa says
This chowder is the perfect antidote to a grey, rainy evening here in the mountains of West Virginia. I added some broccoli since we had it on hand. Delicious!
★★★★★
Alexis Joseph says
Yummmm I love the idea of adding broccoli. Thanks, Lisa!
Lisa says
Made this delicious chowder tonight. Paired with a grain free almond bread, it was perfection. Thanks for a great recipe!
Alexis says
Awesome, thanks Lisa!
Lisa says
Made this delicious chowder tonight. Paired with a grain free almond bread, it was perfection. Thanks for a great recipe!
Alexis says
Awesome, thanks Lisa!
Laura says
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.
★★★★★
Laura says
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.
★★★★★
Anne says
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.
★★★★★
Alexis says
Ya for sure! I freeze everything 🙂
Anne says
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.
★★★★★
Alexis says
Ya for sure! I freeze everything 🙂
Josie says
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!
★★★★
Josie says
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!
★★★★
Chelsy says
Hi Alexis! This is fab! How long would say it's good for ? And would you recommend freezing it ?
Thanks
Chelsy says
Hi Alexis! This is fab! How long would say it's good for ? And would you recommend freezing it ?
Thanks
Kathleen R says
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!!
Alexis says
Thanks, Kathleen! It's so decadent tasting and satisfying...perf for fall!
Kathleen R says
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!!
Alexis says
Thanks, Kathleen! It's so decadent tasting and satisfying...perf for fall!
Merry Skillen says
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 🙂
Merry Skillen says
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 🙂
Maureen says
A flavorful chowder! I can't wait to make one. I'm sure I will definitely enjoy this.
Alexis says
Thanks, Maureen! Enjoy!
Maureen says
A flavorful chowder! I can't wait to make one. I'm sure I will definitely enjoy this.
Alexis says
Thanks, Maureen! Enjoy!
Sara V says
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!
★★★★★
Alexis says
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?!
Sara V says
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!
★★★★★
Alexis says
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?!
Emily says
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!!
★★★★★
Alexis says
I'm so glad you liked it, Emily! Now I need to make another batch!
Emily says
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!!
★★★★★
Alexis says
I'm so glad you liked it, Emily! Now I need to make another batch!
JmeJo says
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!
Alexis says
Thanks so much for bringing this to my attention! So you add the other one cup when you add the broth. I just edited the recipe. Enjoy!
JmeJo says
Thanks, Alexis! 😀
JmeJo says
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!
Alexis says
Thanks so much for bringing this to my attention! So you add the other one cup when you add the broth. I just edited the recipe. Enjoy!
JmeJo says
Thanks, Alexis! 😀
Erica {Coffee & Quinoa} says
I have a package of wild rice with this soup's name all over it! Love that it is vegan 🙂
Alexis says
Purrrrrfect!! True story: I went to two grocery stores and STILL forget to get wild rice. Bahhh!!
Erica {Coffee & Quinoa} says
I have a package of wild rice with this soup's name all over it! Love that it is vegan 🙂
Alexis says
Purrrrrfect!! True story: I went to two grocery stores and STILL forget to get wild rice. Bahhh!!
Maryea {happy healthy mama} says
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. 🙂
Alexis says
Ahhhh The China Study--so incredible!! Who knows what'll happen when I get pregnant. I know I'll be eaten a whoooole lot of pickles....
Maryea {happy healthy mama} says
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. 🙂
Alexis says
Ahhhh The China Study--so incredible!! Who knows what'll happen when I get pregnant. I know I'll be eaten a whoooole lot of pickles....
GiselleR @ Diary of an ExSloth says
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!
Alexis says
Hope you love it!!
GiselleR @ Diary of an ExSloth says
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!
Alexis says
Hope you love it!!
Lacey@fairytalesandfitness says
I am not vegan but this still sounds very tasty.
Alexis says
My boyfriend eats meat like it's his job and he LOVED this soup!
Lacey@fairytalesandfitness says
I am not vegan but this still sounds very tasty.
Alexis says
My boyfriend eats meat like it's his job and he LOVED this soup!
Rachael@AnAvocadoADay says
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.
Alexis says
Hahaha such a cute story!!
Rachael@AnAvocadoADay says
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.
Alexis says
Hahaha such a cute story!!
Julia says
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!
Alexis says
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!
Julia says
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!
Alexis says
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!
Dana | fresh simple five says
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!
Alexis says
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.
Dana | fresh simple five says
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!
Alexis says
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.
Christina @ The Beautiful Balance says
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!
Alexis says
Hahah nice! Sadly, I've never actually been there. That smoked paprika addition sounds fab!
Christina @ The Beautiful Balance says
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!
Alexis says
Hahah nice! Sadly, I've never actually been there. That smoked paprika addition sounds fab!
Hannah @ CleanEatingVeggieGirl says
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.
Alexis says
Thanks, girl! I know we share similar views, so I'm glad this resonated with you!
Hannah @ CleanEatingVeggieGirl says
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.
Alexis says
Thanks, girl! I know we share similar views, so I'm glad this resonated with you!
Dietitian Jess says
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"!
Alexis says
Good for you for not labeling yourself!!
Dietitian Jess says
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"!
Alexis says
Good for you for not labeling yourself!!
Brittany @ Delights and Delectables says
this sounds so hearty!!!! yum!
Alexis says
It is! SO comforting, especially with all the snow we're getting now.
Brittany @ Delights and Delectables says
this sounds so hearty!!!! yum!
Alexis says
It is! SO comforting, especially with all the snow we're getting now.