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.
It looks delicious and its perfect for the dish on cookbook