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.
