Butternut Squash Apple Galette – Whole-Foods Plant-Based

Whole-Foods Plant-Based Galette with Whole-Wheat Pastry – Creamy Tofu, Apple, Fennel Filling

Are you looking for a whole-foods plant-based butternut squash galette recipe?  I couldn’t find one, so I created this for us to enjoy.

This vegan galette recipe has butternut squash, sliced and roasted, then layered beautifully over a soft filling made from food processing, or blending a fennel bulb (or dried fennel), crabapples (or regular apples), extra firm tofu, and yummy sage, rosemary, nutmeg and other fall flavours.

All snugly embraced in a galette dough pouch, for a cozy harvest meal.

Nutrition Facts
Vegan Butternut Squash Galette - Whole-Foods Plant-Based
Amount Per Serving (1 / 8th of recipe)
Calories 217 Calories from Fat 45
% Daily Value*
Total Fat 5g 8%
Sodium 646mg 27%
Potassium 618mg 18%
Total Carbohydrates 36g 12%
Dietary Fiber 6g 24%
Sugars 6g
Protein 9g 18%
Vitamin A 200.2%
Vitamin C 29%
Calcium 9.6%
Iron 13.8%
* Percent Daily Values are based on a 2000 calorie diet.

Basic vegan galette dough:

Whole-wheat whole-grain flour, almond flour (healthy unprocessed fat, replaces margarine), non-dairy milk, nutritional yeast, and some seasonings.   Made in a food processor.

The dough is easy to handle, rolls out fine, but was a little tough right out of the oven – due to lack of oil I expect, and potentially I cooked it too long.

The pastry softened up in the fridge and was nicely tender as leftovers.

  • Next time I’ll blend 3-4 dried prunes into the dough for moisture.
  • I’m confident prunes will make it great, because I use prunes in my oil-free pizza crust and it is really fantastic,

BUT I haven’t tested prunes in the galette dough yet.

I’m posting the version I did test, next time I’ll add prunes and update the ingredients.

Think of a galette as a lazy pie, or a lazy quiche.

I was surprised how easy it was to roll out the dough, spread the ingredients on it, wrap it gently and pop it back in the oven.

I used a large oven safe wok, which shaped the sides nicely.  An extra-large skillet would also work, as would a baking sheet.

We got easy to pack galette leftovers, perfect for school and work lunches.  I can see how little mini galettes would make great individual servings.

Butternut Squash Dinner Idea That is Vegan

This galette is wonderful at the end of summer, since you make it with autumn harvest vegetables, helping you use up that butternut squash on your counter.

I will definitely be making this again throughout the winter. 🙂 

whole foods plant based galette
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Vegan Butternut Squash Galette - Whole-Foods Plant-Based

Course: dinner, Main Course
Cuisine: Egg Free, French
Prep Time: 20 minutes
Cook Time: 40 minutes
Total Time: 1 hour
Servings: 8 servings
Calories: 217 kcal
Author: Jeanette Whitten

With butternut squash, and a savoury tofu filling with fennel, and crabapples (or regular apples), this galette is simple, satisfying, and a great way to use up food harvested from your backyard.  

The soft creamy tofu filling is delicate and tasty, the pastry complements the ingredients well.  Butternut squash is the perfect not too sweet, firm colourful topping.

Let this vegan galette cool slightly before slicing and serving.

Ingredients

Pastry

Filling

  • 1 butternut squash peeled and sliced, see instructions
  • 1 1/2 cups fennel bulb small sized, sliced
  • 2 cups apples crabapples, cored and sliced
  • 340 g extra firm tofu
  • 1 teaspoon sage dried
  • 1 tablespoon rosemary fresh, or 1 tsp dried
  • 1 teaspoon salt
  • 1/2 teaspoon nutmeg
  • 1/2 tsp black pepper
  • 1 tbsp lemon juice freshly squeezed

Topping

Instructions

Bake the Filling (Squash, Apples, Fennel)

  1. Preheat the oven to 400°F.  Take out an extra-large oven-proof skillet with high sides or a wok.  A baking sheet can work too.

  2. Peel the entire squash, you can roll and peel lengthwise.   Then cut the squash into two pieces to separate the bottom rounder part from the narrower top section. 

    Cut both parts in half and remove any seeds. 

    Cut all four pieces into 1/4-inch-thick slices. 

    Core and slice the apples, slice the fennel into small pieces (it will be food processed anyways).  Note: if you are short on time, you could add the apples raw to the filling in the food processor instead of baking.

    roast butternut squash no-oil
  3. Spread sliced squash, apples, and fennel on baking sheets.  Place the apples and fennel together, you will scoop them up with a spatula to move to the food processor. 

    I didn't line or oil my sheets, some of the squash edges stuck, but was easy to scrape off.  

    Bake until the squash, apples, and fennel are tender, about 25-30 minutes. 

Prepare the Pastry (Food Processor)

  1. While the squash is baking, put the flour, almond flour, nutritional yeast (if using), and salt in a food processor. 


    Pulse to combine.  Add 1/3 cup of the non-dairy milk, process, it should still be floury.  Add additional non-dairy milk, 1 tablespoon at a time, until the dough sticks together (to test, remove the top and gather the dough in your fingers. If it sticks together without crumbling, it’s ready). I ended up using another full 1/3 cup of milk.

    Be careful not to over mix once it is doughy, it makes it tough. 

    Soak or clean the food processor, you will need it again to finish the filling.

    whole-wheat fat-free galette dough
  2. Transfer dough to a lightly floured board or counter, and shape the dough into a disk. 

    With a rolling pin, roll out the dough into a very large circle about 1/4-inch thick. 

    Transfer dough into the large skillet, baking sheet, or wok, let the dough hang over the edges if necessary, you will fold it over the ingredients.

Prepare the Tofu-Filling (Food Processor)

  1. Add extra firm tofu, sage, rosemary, salt, nutmeg, pepper and lemon juice to the food processor.  You could also add the apples raw at this stage if you chose not to bake them, say maybe because you ran out of time to slice them :o.  

  2. When the vegetables are done baking, scoop the apples and fennel with a spatula and add them to the food processor with the extra firm tofu.  It's fine/better if they are still hot.  Blend until well mixed. Taste test and adjust seasonings.

Assemble the Galette

  1. Spread the apple-tofu (ricotta) mixture over the top of the pastry, leaving a 1-inch border. 

    Arrange the squash prettily, in a spiral pattern, over the apple-fennel-tofu-ricotta mixture and fold the edges of the pastry toward the center of the galette. 

    whole-foods plant-based galette
  2. Sprinkle almond flour, garlic powder and salt over the center of the galette and optionally onto the crust.

    vegan whole foods plant based galette
  3. Bake until the crust is crisp and golden brown, about 20-25 minutes. Let cool slightly before slicing and serving.

    vegan butternut squash galette fennel apple whole-wheat crust

Recipe Notes

Serve with a bright green salad, also goes well with steamed brussels sprouts.  

Nutrition Facts
Vegan Butternut Squash Galette - Whole-Foods Plant-Based
Amount Per Serving (1 / 8th of recipe)
Calories 217 Calories from Fat 45
% Daily Value*
Total Fat 5g 8%
Sodium 646mg 27%
Potassium 618mg 18%
Total Carbohydrates 36g 12%
Dietary Fiber 6g 24%
Sugars 6g
Protein 9g 18%
Vitamin A 200.2%
Vitamin C 29%
Calcium 9.6%
Iron 13.8%
* Percent Daily Values are based on a 2000 calorie diet.

 

 
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Garam Masala Baked Acorn Squash – Stuffed With Cranberry Rice

Vegan Stuffed Acorn Squash With Cranberry Rice & Garam Masala

Oh acorn squash – how I thought you were disgusting when I was a child, and, now I know what it takes to make you delicious!

Many adults aren’t squash fans, probably because their family didn’t serve it very well.  This recipe can change all that.

Healthy Vegan Baked Acorn Squash – No-Oil, Whole-Foods Plant-Based

Most people don’t know how to stuff vegetables, do they?   The ones I know anyways, are wowed when presented with a flavourful rice filled acorn squash.

No need to be impressed folks, because this stuffed acorn squash recipe is a dead easy meal to make.

Downright relaxing for the cook actually.

Jump to Recipe

Roasted With Wild Rice, Dried Cranberries, Garam Masala, Spinach and Black Beans

This whole-foods plant-based (wpb) oil-free roasted and stuffed acorn squash is extra deliciously complex, because the whole grain wild rice (any nice healthy whole grain rice should do) has extra scrumptious dried cranberry bits in it, plus the east Indian dessert pepper spice Garam Masala.

Nutrition Facts
Garam Masala Baked Acorn Squash - Stuffed With Cranberry Rice
Amount Per Serving (1 / 4th of recipe)
Calories 568 Calories from Fat 18
% Daily Value*
Total Fat 2g 3%
Sodium 727mg 30%
Potassium 1617mg 46%
Total Carbohydrates 125g 42%
Dietary Fiber 18g 72%
Sugars 21g
Protein 20g 40%
Vitamin A 86.5%
Vitamin C 44.8%
Calcium 17%
Iron 34.1%
* Percent Daily Values are based on a 2000 calorie diet.

You can buy Garam Masala in the ethnic section of your grocery store.  I have a large bag of it, it goes nicely with fruit as well, like apple slices before bed, or on oatmeal.

Garam masala, cranberries, and acorn squash are a great combo.  Very romantic.

Plus, I’ve stirred some spinach ribbons, and optionally black beans, through this sticky sweet, spicy, rice, making things very much more interesting.

Can You Eat the Skin of Acorn Squash?

I looked it up and people said that the skin of acorn squash is edible if cooked long enough, so I announced this to my family, when serving them, they promptly all said “no thanks”.

Then I proceeded to try some of the skin on my squash, spit it out, and declared it was much too tough.

“Told you so” my husband said.

I would not encourage others to enjoy eating the skin.

Do enjoy the rest though. 🙂

FODMAP rating – without the black beans this recipe is Low FODMAP.  With the black beans, be sure to used canned, eat 1/4 cup or less of the canned beans and it is moderate FODMAP.

vegan garam masala cranberry rice stuffed acorn squash
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Garam Masala Baked Acorn Squash - Stuffed With Cranberry Rice

Course: Main Course, Side Dish
Cuisine: Indian, Western
Prep Time: 10 minutes
Cook Time: 45 minutes
Total Time: 45 minutes
Servings: 4 people
Calories: 568 kcal
Author: Jeanette Whitten

Stuffed acorn squash presents well at any family gathering or dinner party, such as Thanksgiving, Christmas and Easter.  The warm, peppery and sweet seasonings pair perfectly with fall and winter weather.

I can't over-emphasize how easy this dish is to make, but makes you look like a fairly accomplished cook.  As long as you have time to cook rice, it will come together 5 minutes after the rice is done.

This vegan no-fat version has dried cranberries, rice, spinach and optionally black beans, so it can easily serve as your entire meal.  

Ingredients

  • 2 cups wild rice or other healthy whole grains, like short grain brown rice, brown basmati rice, or quinoa
  • 4 cups water or as per rice package instructions
  • 1/2 tsp salt
  • 3 tsp garam masala
  • 1 cup dried cranberries I use Craisins (sweetened)
  • 2 acorn squash small, or 1 large, washed and halved
  • 5 cups spinach finely chopped
  • 398 ml black beans, can small can, optional - if you are serving as a meal rather than a side dish

Instructions

  1. Preheat oven to 400F

  2. Add rice, water, salt, garam masala and cranberries to a pot on high heat.  Bring to a boil, immediately reduce to low simmer, and cook for 45 minutes, or as per rice package instructions.  Check and stir often, to prevent the cranberries from burning.   If the rice is not soft once the water is gone, add more water and cook longer.  The dried cranberries can absorb liquid the rice needs.

  3. Break stem off acorn squashes (if there is one).  Cut in halves.  Scoop out the seeds and strings.  Sprinkle with pepper and salt, place cut side down on a baking sheet and bake for 30 - 45 minutes (timing will depend on the size of the squash).    

  4. Once the rice is done, turn off the heat.  Stir chopped spinach into the rice so it 'melts'.

  5. If using, drain and rinse black beans, add to rice mixture.  Let sit for a few minutes to warm the beans.

  6. Once done, remove acorn squash from the oven.  The squash should be soft all the way through.

  7. Spoon spinach, black bean, cranberry, rice mixture into squash, you should be able to pile it quite high, serve warm.

Recipe Notes

Omit the black beans to make this recipe a side dish. 

Goes well with lentil loaf at holidays.

Cut large squash into quarters before serving.

 

Nutrition Facts
Garam Masala Baked Acorn Squash - Stuffed With Cranberry Rice
Amount Per Serving (1 / 4th of recipe)
Calories 568 Calories from Fat 18
% Daily Value*
Total Fat 2g 3%
Sodium 727mg 30%
Potassium 1617mg 46%
Total Carbohydrates 125g 42%
Dietary Fiber 18g 72%
Sugars 21g
Protein 20g 40%
Vitamin A 86.5%
Vitamin C 44.8%
Calcium 17%
Iron 34.1%
* Percent Daily Values are based on a 2000 calorie diet.

 

 

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Ginger Pear Fruit Crisp – Whole-Foods Plant-Based

Healthy Vegan Pear Fruit Crumble – No-Oil, Fat-Free

Our family loves fruit crisps and fruit crumbles, they are naturally vegan, and easy to make oil-free.  Here, I used almond flour and ground cashew nuts in the crumble topping.  It tastes decadent.  Lemon juice is a perfect binder, it makes the topping clump together and become crumbly, crispy, and tasty fruit topping.

Whole-Foods Plant-Based Fruit Crumble/Crisp Topping

You can use this wfpb topping for apple crisp, berry crisp, or other fruits too. I just made a crabapple crumble with it, I swapped apple pie spice for the ginger.  Tastes great.

In this recipe, I added ginger – it is lovely with pears, and did you know studies found ginger is a very effective pain-killer?  Especially for migraine headaches and menstrual cramps.  A teaspoon a day of ginger powder does the trick, takes the pain away plus tastes great added to tea.

For more information about spices and how they heal us, check out this book:

How Not To Die: Discover the Foods Scientifically Proven to Prevent and Reverse Disease

This book has a great deal of science based information about foods that have been proven to prevent and reverse disease.

(Canada link) (US link)

And enjoy pears in this delicious homemade dessert or snack!

 
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Healthy Vegan Pear Crumble
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Ginger Pear Crisp

Course: Dessert, Snack
Cuisine: Western, Whole Foods
Prep Time: 15 minutes
Cook Time: 40 minutes
Total Time: 55 minutes
Servings: 10 servings
Calories: 300 kcal
Author: Jeanette Whitten

This whole-foods plant-based oil-free pear crisp recipe is incredibly simple to make, and very tasty.  The crumble remains crisp, not soggy, it is pleasurable to eat slightly crunchy topping with the soft pears.

Different varieties of pears have different flavors and textures, each could lead to an entirely different finished pear crumble. For this recipe, I used Packham Pears from Australia. They are green and hard, and don't seem to ripen much, so I thought they would be great for baking. 

Pears are naturally sweet and transform into a decadent and delicious dessert without much added sugar. 

Ingredients

For the Filling:

  • 7 pears Green Packham or other firm variety, peeled and chopped into 1-inch chunks or thin slices.
  • 2 tbsp cornstarch
  • 1/2 teaspoon ground ginger
  • 1/8 teaspoon salt
  • 1/4 cup coconut sugar or brown sugar

For the Topping:

  • 3 cups oats rolled, quick cooking
  • 1/4 cup coconut sugar
  • 1/2 cup almond flour
  • 1 1/4 cup cashews or pecans
  • 1/2 teaspoon ground ginger
  • 1/2 teaspoon ground cinnamon
  • 1/4 teaspoon salt
  • 1/4 cup lemon juice fresh or bottled

Instructions

  1. Preheat oven to 350° F

Prepare the Fruit Filling

  1. Peel and chop pears into evenly sized cubes, or thin slices.   I pushed a slicer through each pear to make 6 pieces, then cut each piece in half lengthwise.

  2. Place pears into a 9x13 baking dish.

  3. In a small bowl mix cornstarch, ground ginger, salt, and coconut sugar until well combined and lump free.  Sprinkle evenly over the pears. 

Prepare the Crumble Topping

  1. In a food processor, on high speed, blend oats, coconut sugar, almond flour, cashews, ground ginger, cinnamon and salt.  Once the cashews are finely ground, while processing, slowly add the lemon juice to make the mixture crumbly.  Do not over process, or the mixture will form into balls.  

  2. Spread oat topping crumble over the pears.   

  3. Bake for 30-40 minutes. The crisp is done when the fruit is bubbling and the topping is light brown in the center. You can opt to brown the top by broiling on low for 3 minutes, I didn't.

Nutrition Facts
Ginger Pear Crisp
Amount Per Serving (1 / 10th of recipe)
Calories 300 Calories from Fat 90
% Daily Value*
Total Fat 10g 15%
Saturated Fat 1g 5%
Sodium 107mg 4%
Potassium 323mg 9%
Total Carbohydrates 49g 16%
Dietary Fiber 7g 28%
Sugars 18g
Protein 7g 14%
Vitamin A 0.6%
Vitamin C 9.4%
Calcium 4%
Iron 13.2%
* Percent Daily Values are based on a 2000 calorie diet.

 

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Lovely Lentil and Brown Rice Soup

Vegan Lentil and Brown Rice Soup With Tomatoes and Zucchini

Brown rice and lentils make for a chewy and filling base in this delicious soup, without any of the cholesterol or fat that meat has, and plant power means no acid reflux or indigestion either.

The tomatoes, basil, oregano, and thyme will fill your kitchen with comforting and inviting aromas.  If you don’t have zucchini, carrots also work well.

This vegan lentil rice soup is so easy to make, with only a single pot to clean up, yet looks and tastes complex and divine.

 
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Image of a close up of vegan lentil and brown rice soup in a large pot.
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Lovely Lentil and Brown Rice Soup

Course: Main Course
Cuisine: Western
Prep Time: 15 minutes
Cook Time: 45 minutes
Total Time: 1 hour
Servings: 8 servings
Calories: 297 kcal
Author: Jeanette Whitten

Soup can definitely be a meal, and this soup will nourish and delight with it's deliciousness.  

Ingredients

Instructions

  1. Add vegetable broth and water to a large soup pot on medium high heat.

  2. Add ingredients in order listed: lentils, brown rice, undrained can of diced tomatoes, chopped onion, diced celery stalk, minced garlic cloves, basil, oregano, thyme, bay leaf, parsley, salt and zucchini.

    Reducing heat to medium once bubbling.

  3. Once all ingredients are added, reduce the heat to low, cover, and simmer for 20 more minutes or until the lentils and rice are both tender.  Remove and discard the bay leaf.

  4. If necessary, thin the soup with additional hot broth or water or ice cubes when serving.

    Serve with fresh ground black pepper, salt to taste, and optionally whole grain crackers.

Recipe Notes

If you don't have zucchini, carrots also work well.

Nutrition Facts
Lovely Lentil and Brown Rice Soup
Amount Per Serving (1 / 8th of recipe)
Calories 297 Calories from Fat 9
% Daily Value*
Total Fat 1g 2%
Sodium 782mg 33%
Potassium 901mg 26%
Total Carbohydrates 56g 19%
Dietary Fiber 17g 68%
Sugars 6g
Protein 16g 32%
Vitamin A 10.6%
Vitamin C 29.4%
Calcium 9%
Iron 29.9%
* Percent Daily Values are based on a 2000 calorie diet.

 

 

 

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Pears make a delicious healthy vegan fruit crumble when baked with oats, almond flour and ground cashews. Try this TASTY whole-foods plant-based kid friendly fat-free no-oil recipe with a ginger lemon twist!

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Cream of Cauliflower and Potato Soup (with Tofu)

Image of a Vegan Cream of Cauliflower and Potato Soup with tofu - A Healthy, Low Fat, Dinner

Cream of Cauliflower and Potato Soup (with Tofu)

You should make this vegan cream of cauliflower and potato soup because it uses tofu for a fat-free, dairy-free, high protein, creamy, hearty, and healthy soup.  This soup is fast, it only takes 45 minutes to make.  Plus kids love it, if you know any of those.

Jump to Recipe

Do you love chowder?

I do.  A chowder is a type of soup often prepared with milk or cream, and thickened with broken crackers, or flour and fat, cooked together.  Not really healthy.

I wondered, could I make a healthy low-fat, but creamy vegan cauliflower chowder that uses tofu instead of dairy and that would be fat-free?

Yes!

I used potatoes and soft silken tofu instead of milk, flour and fat to make this a healthy, tasty, thicker soup.

Close Up Image of Tofu Cream of Cauliflower and Potato Soup - Healthy, Low Fat, Dinner

Potatoes and silken tofu worked like a dream.

Also, tofu makes this vegan cream of cauliflower and potato soup a completely balanced and satisfying meal with carbs, vegetables, and protein – this cauliflower soup is a meal.

Also, as usual I was in a rush to get dinner on the table, this soup is straightforward and easy, and takes only 45 minutes, 15 minutes of which you don’t have to do anything while it bubbles away creating savoury aromas.

This vegan cream of cauliflower and potato soup with tofu has a gentle flavour that is delicious whether it’s a nice day and the sun is shining, or if you are looking for some warm comfort food because you have a chill.

Get those onions and carrots going in the pot, then chop your potatoes and cauliflower.

Add the cauliflower after the potatoes, it fills up the pot, without room to stir, but don’t worry, the cauliflower will settle into the broth, as it cooks down with the lid on.

Cauliflower Chowder Before Tofu Cream

Before we get too far into how to make this, can we take a moment to learn about cauliflower?

Is cauliflower healthy?  What about compared to other vegetables?

Cauliflower is very white – can it still be full of important nutrients?  YES. VERY MUCH SO.

Here is a chart with levels of antioxidant activity scientists observed from 27 vegetables in human liver cells.

Cellular Antioxidant Activity From Vegetables

Vegetable Antioxidant Chart

Why should we care about antioxidants?

Antioxidants prevent cellular damage, they stop free radicals from damaging our cells, which stops pathways for cancer, aging, and a variety of diseases.

Free Radicals = Very Bad = Cause Disease and Aging.   Antioxidants = Get Rid of Free Radicals in our body.

Free radicals come from either normal essential metabolic processes in the human body (like digestion) or from external sources such as exposure to X-rays, ozone, cigarette smoking, air pollutants, and industrial chemicals.

Cauliflower, from an antioxidant perspective, is better for us than spinach. Cauliflower is 10th in this list of 27 common vegetables.

Looks like we should focus on more beet recipes, since they rank at the top of this list.  Eggplant is third, wow, who knew?  Cucumber is pretty useless at antioxidants apparently. :0

Now, that you know if you eat cauliflower it will:

  • help your cells defend themselves against antioxidants,

let’s continue: with the rest of the steps to make this healthy vegan meal.

Your blended tofu should look like this:

Blended Soft Silken Tofu

Pour the blended tofu into the soup pot once the cauliflower and potatoes are soft.

Blended Silken Tofu

Stir to mix in the blended tofu, now the soup is getting creamy.

Cauliflower Chowder Soup with tofu cream

Serve it right away, with some ground pepper.

Both my daughters cleaned out their bowls.  Amber likes it with more broth, I prefer it a bit thicker.  Either way, this chowder is a hit in our family.

My husband suggested adding chopped mushrooms in the future,  an untested variation for you to consider.

Why don’t you boil up a quick batch and let everyone here know how your friends and family like it? 🙂

Vegan Creamy Cauliflower Tofu Soup
Print

Vegan Cream of Cauliflower and Potato Soup (With Tofu)

Course: Main Course
Cuisine: American, Dairy Free, Gluten Free, Low Fat, Silken Tofu, Vegan
Prep Time: 15 minutes
Cook Time: 30 minutes
Total Time: 45 minutes
Servings: 6 people
Calories: 183 kcal
Author: Jeanette Whitten

This cauliflower and potato chowder recipe is a vegan soup that is creamy and satisfying, even though it is oil free and dairy free.  You can whip this up in less than 45 minutes.  The secret to this tasty, low-fat recipe is silken tofu as a substitute for dairy, sour cream, or butter.  

Serve this easy, fast and complete fat-free dinner tonight with whole wheat crackers and a leafy green salad for even more satisfaction.

Ingredients

  • 1 onion medium, chopped
  • 2 cups (500 mL) carrots in rounds or chopped
  • 2 celery stalks sliced
  • 3 garlic medium cloves, minced
  • 3/4 teaspoon (3.75 mL) dried thyme leaves
  • 1 bay leaf
  • 1 tsp salt
  • 1/2 tsp (2.5 mL) black pepper
  • 4 cups (1 L) vegetable broth low sodium
  • 1-2 cups (240 - 480 mL) water
  • 4 cups (960 mL) potatoes peeled and cubed, 3 medium
  • 2 small heads of cauliflower or 1 large, roughly chopped
  • 600 g silken tofu 21 oz, blended, two 10.5 oz (300 g) packages

Optional Ingredients

Instructions

  1. In a large pot add the onion and cook on medium for 2-3 minutes. Add carrots, celery, garlic, thyme, bay leaf, salt and pepper and cook for 5 minutes, stirring occasionally.  

  2. Add broth a splash at a time when the onion starts sticking.

  3. Pour in the rest of the vegetable broth plus the water, and turn to high, and bring to a boil.  Add the potatoes, and cauliflower to the pot.  

  4. Turn down to medium high and then medium and hard simmer, covered, for 12-15 minutes until potatoes and cauliflower are soft - test with a fork. 

  5. Blend Soft Silken Tofu in a small blender or food processor or whisk by hand and add to the pot.  It should look like sour cream before you add it.  

  6. Optionally add nutritional yeast, it adds a cheesy flavour, and makes the soup more orange. My kids prefer this chowder without it. Depends on your tastes.

  7. Stir until chowder is creamy and the tofu is hot.

    Serve immediately, season with fresh ground black pepper and salt to taste.

Recipe Notes

Ladle steaming chowder into bowls, and serve - with crushed whole wheat crackers, and a side salad of dark greens.

Variation Ideas:

  • add 1 cup chopped mushrooms when you add the carrots.
  • add chopped, dried, seaweed to give more of a clam chowder flavour.
Nutrition Facts
Vegan Cream of Cauliflower and Potato Soup (With Tofu)
Amount Per Serving
Calories 183
% Daily Value*
Sodium 1102mg 46%
Potassium 1168mg 33%
Total Carbohydrates 36g 12%
Dietary Fiber 9g 36%
Sugars 6g
Protein 10g 20%
Vitamin A 271.9%
Vitamin C 30.5%
Calcium 9.9%
Iron 37.7%
* Percent Daily Values are based on a 2000 calorie diet.

Inspired by: twopeasandtheirpod.com  and: www.food.com cream of cauliflower soup

Image: Funny Vegan meme: Don't ask me about my protein, and I won't ask you about your cholesterol

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