Creamy Vegan Cauliflower Chowder

A hearty, plant-based cauliflower chowder that is perfect for any day craving of comfort food!

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Somedays you just crave comfort food and you don’t need a specific reason to have a delicious, comforting dish. Take a classic chowder for example, where its creaminess and hearty texture makes it my go-to comfort food.

This chowder is not only a winner in the comfort food department but it’s a winner in the nutritional department as well. Substituting the cream based with cashews adds some plant-protein to your warm bowl. Cashews are a versatile tree nut that can be used in so many different recipes. Blending cashews with water to make a cream has become a staple in vegan cuisine. Besides being one of the best secret ingredients for successfully creating a creamy texture in recipes and a buttery taste, cashews have a great nutritional profile as well. They are a good source for phosphorus which is an essential mineral that works with calcium to help build strong bones and teeth. Cashews also provide monounsaturated and polyunsaturated fat which are better known as the “good” fat in our diet. Believe me, you will never miss dairy again to thicken some of your favorite dishes!

Who wouldn’t want a hot, creamy and delicious bowl of chowder that is also nutritious? So go ahead, give this guilt-free recipe a try and give yourself something to be happy about that’s also #DietitianApproved.

Creamy Vegan Cauliflower Chowder

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Serves: 5 – 6 servings
Total Time: 35 – 45 minutes


  • 1 cup unsalted raw cashews, soaked in filtered water

  • 2 tablespoons grapeseed oil (canola oil is just as fine)

  • 1 small yellow onion, finely chopped

  • 4 garlic cloves, finely minced

  • 1 large head of cauliflower, chopped into bite size pieces

  • 2 red potatoes, peeled and cubed

  • 3 small carrots, peeled and chopped

  • 2 celery stalks, chopped

  • ¾ cup frozen corn

  • 3 bay leaves

  • 2 teaspoons dry thyme

  • ½ teaspoon oregano

  • 4 – 5 cups of water or low-sodium vegetable broth

  • Salt and pepper to taste


  1. Place the cashews in a container and pour enough filtered water to cover. Cover and refrigerate overnight or for at least 2 hours.

  2. In a large pot, heat oil over medium heat and add onion and garlic. Sautee until fragrant.

  3. Add potatoes, carrots, celery and bay leaves and cook for about 5 – 8 minutes, stirring occasionally.

  4. Add cauliflower, thyme, and oregano and cook for about 10 minutes.

  5. Add water or low-sodium vegetable broth, cover and bring to a boil.

  6. Once it boils, add the frozen corn and reduce heat to a medium-low and cook for another 10 – 15 minutes or until cauliflower and all other veggies are soft and tender. Season to taste with salt and pepper.

  7. Remove about 1 cup of cauliflower florets and add to a blender. Blend with the soaked cashews until smooth and creamy. You may need to add some liquid from the pot if the cauliflower-cashew mixture is too thick to blend.

  8. Pour the cauliflower-cashew mixture back to the pot. Adjust to taste with salt and pepper and enjoy!