Butternut Squash, Corn, Potato Chowder, with Vegan Sausage
Embracing the Winter Chill: Butternut Squash, Corn, Potato Chowder with Vegan Sausage
As I revisit cherished recipes from the past, I am excited to share an old favorite that's perfect for the winter months – Butternut Squash, Corn, Potato Chowder with Vegan Sausage. Winter has always been my designated soup season, and this particular recipe holds a special place in my culinary repertoire. Crafting delicious soups almost every other day has become a tradition, and this hearty chowder, featuring the comforting blend of butternut squash, corn, potatoes, and vegan sausage, is a timeless gem that deserves a revisit. It's a cozy, flavorful delight that promises to warm you up during the chilly winter days.
Butternut Squash, Corn, Potato Chowder with Vegan Sausage Recipe:
Ingredients:
- 1 chopped yellow onion
- 2 chopped carrots
- 2 chopped celery stalks
- 2-3 cloves minced garlic
- 2-3 cups chopped white or red potatoes
- 16oz frozen, chopped butternut squash (or fresh)
- 2 cups frozen, chopped spinach (or fresh)
- 2 cups frozen sweet corn (or fresh)
- 1 cup ground vegan, plant-based breakfast sausage
- 1 container vegetable stock
- 2-3 cups water (or more to cover veggies)
- Sea salt, ½ tablespoon (to taste)
- Onion powder, 2 teaspoons (to taste)
- Garlic powder, 2 teaspoons (to taste)
- Old Bay Seasoning, 2 teaspoons (to taste)
- Dried parsley, 1 tablespoon (to taste)
- Herb seasonings (to taste)
- 1 stick vegan, non-dairy butter
- 2 cups plant-based, non-dairy half and half creamer
How to Prepare:
- Combine all ingredients, excluding creamer, in a large stockpot. Set heat to medium-high, let it come to a slight boil, stirring occasionally.
- Once it begins to boil, reduce the heat to low and add the creamer. Stir well, place a lid with a slight gap for pressure release, and let it simmer for 20-30 minutes or until the veggies are tender.
- Remove from heat and serve. This recipe yields about 6 to 8 standard-sized bowls of soup. Store in an airtight container in the fridge for up to 5 days or freeze.
Note: To save time, use a frozen French Mirepoix mix for chopped onions, carrots, and celery. Additionally, you can substitute fresh minced garlic with prepared organic minced garlic from a jar.
Nutrition Facts (Per Serving - Recipe Yields 8 Servings):
- Calories: 390
- Total Fat: 20g
- Saturated Fat: 8g
- Trans Fat: 0g
- Cholesterol: 0mg
- Sodium: 820mg
- Total Carbohydrates: 50g
- Dietary Fiber: 8g
- Sugars: 6g
- Protein: 8g
- Vitamin D: 0%
- Calcium: 15%
- Iron: 10%
- Potassium: 890mg
*Percent Daily Values are based on a 2,000 calorie diet.
Suggested Servings: 1.5 cups per serving
Storage Recommendations:
- Refrigeration: Store leftover soup in an airtight container in the refrigerator for up to 5 days.
- Freezing: For longer storage, freeze the chowder in individual portions in airtight containers or freezer bags for up to 3 months. Thaw in the refrigerator before reheating.
- Reheating: Gently reheat the soup on the stovetop over medium heat, stirring occasionally until warmed through. Alternatively, use a microwave, heating in short intervals and stirring between each until desired temperature is reached.
Healthy Benefits of the Ingredients:
- Butternut Squash:
- Rich in vitamin A for healthy vision and immune function.
- High fiber content aids digestion and promotes fullness.
- Contains antioxidants, such as beta-carotene, with potential anti-inflammatory properties.
- Corn:
- Good source of fiber, supporting digestive health.
- Provides essential B-complex vitamins for metabolism.
- Potatoes:
- Excellent source of potassium, essential for maintaining proper blood pressure.
- Contains vitamin C for immune system support.
- Vegan Sausage:
- Plant-based protein supports muscle health.
- Typically lower in saturated fat compared to traditional meat sausage.
- Spinach:
- Rich in iron and calcium for overall health.
- Contains antioxidants to combat oxidative stress.
- Onions, Carrots, Celery, Garlic:
- Provide a mix of vitamins, minerals, and antioxidants.
- Garlic is known for potential immune-boosting properties.
- Vegetable Stock:
- Low in calories and fat, adds flavor with various nutrients from simmered vegetables.
- Non-Dairy Butter and Creamer:
- Plant-based alternatives are lower in saturated fat and may contain fortified vitamins like B12.
- Herbs and Seasonings:
- Parsley provides vitamin K and antioxidants.
- Spices like Old Bay Seasoning may have anti-inflammatory properties.
- Overall:
- The combination of ingredients offers a well-rounded array of vitamins, minerals, fiber, and antioxidants.
- Plant-based and lower-fat options contribute to heart health.
- The soup's fiber content supports digestive health and may aid in weight management.
Remember, while this soup provides health benefits, maintaining a balanced and varied diet is crucial for overall well-being.
This Butternut Squash, Corn, Potato Chowder with Vegan Sausage has quickly become one of my all-time favorites among the many soups I've created.
Disclaimer: The nutritional information provided is approximate and may vary based on specific ingredients used. Always consult with a healthcare professional or nutritionist for personalized dietary advice. Additionally, ensure that individual dietary preferences, allergies, or restrictions are considered when preparing and consuming these recipes.
#Vegan #WinterRecipe #PlantBasedComfort #HeartyChowder #NutrientRich #VeganSausage #WholesomeEats #SoupSeason #CozyFlavors #HealthyDelight #PlantPowered #WinterWarmth #ComfortFood #VeganFoodie #DeliciousNutrition #SatisfyingBowls #HomemadeSoups #FlavorfulVeggies #CulinaryInspiration #WinterWellness
