Smoky White Bean Chowder


1 tablespoon nondairy butter, olive oil, or water for sautéing
1 medium yellow or white onion, chopped
6 cloves garlic, peeled and finely chopped
3 stalks celery, diced
3 medium carrots, peeled and diced
2 bay leaves
2½ cups vegetable broth or water (600 ml) with a veggie bouillon cube
2 large yellow potatoes, peeled and diced
1 cup (240 ml) plain soy creamer or ½ cup (120 ml) canned coconut milk mixed with ½ cup (120 ml) water
3 cups or two 15-ounce cans (420 g) navy, Great Northern, or cannellini beans, drained and rinsed
½ to 1 teaspoon liquid smoke
½ teaspoon smoked paprika or red chili flakes
Salt and black pepper, to taste
Extra broth or creamer, as needed
Parsley and shredded carrots, for garnish


Heat the butter, oil, or water in a large, flat-bottomed soup pot.

Add the onion and garlic, and sauté over medium heat until they are softened and slightly caramelized, about 4 minutes.
Add the celery and carrots, and stir well. Add the bay leaves, broth, and potatoes. 

Cover and simmer for 20 minutes, or until potatoes are soft. Check occasionally, and give the soup a stir.

Stir well, and mash slightly using a potato masher, breaking up the potatoes a bit. You may also use an immersion blender to do this, but I wouldn’t puree the potatoes completely; you want the result to be thick but chunky.

Add the creamer, beans, liquid smoke, smoked paprika, and salt and pepper. Simmer for another 15 minutes, uncovered, allowing flavors to blend. 

Stir well. The soup should be chowder thickness. If it is too thin, simmer uncovered for 10 minutes more. If it is too thick, add a small amount to broth or creamer to thin. Garnish with parsley and shredded carrots.

Create a classic chowder meal, and serve with Saltine crackers (yes, they’re vegan!). Or top with the Coconut Bacon 

Yield: Serves 4 as a main dish; 6 as a starter

Nutritional Information

Per serving (using oil to sauté): Calories: 322, Protein: 12 g, Fat: 5.7 g, Carbohydrates: 56 g, Fiber: 9.8 g, Cholesterol: 0 mg

Per serving (using water to sauté): Calories: 302, Protein: 12 g, Fat: 3.5 g, Carbohydrates: 56 g, Fiber: 9.8 g, Cholesterol: 0 mg

Reprinted from The 30-Day Vegan Challenge copyright 2016 with permission from Colleen Patrick-Goudreau