This Chickpea Vegetable Chowder is a nourishing, plant-based take on the classic comfort food, loaded with whole food ingredients that promote health and wellness with every bite. It’s crafted to warm your body and support a healthy lifestyle while remaining delicious and satisfying.

The chowder starts with finely diced carrots, celery, and onions, creating an aromatic base rich in vitamins A and K, antioxidants, and fibre to support digestion and overall immune health. Garlic not only adds depth to the soup’s flavour but also offers immune-boosting and anti-inflammatory benefits. At the same time, fresh thyme and rosemary provide more than just fragrance—they’re loaded with antioxidants and anti-inflammatory compounds that promote better heart and brain health.

The inclusion of potatoes serves as a comforting and filling carbohydrate source, providing potassium, vitamin C, and energy. Meanwhile, chickpeas and soybeans add plant-based protein and fibre, making this chowder especially satisfying. Chickpeas are also rich in folate and iron, supporting energy production and cell health. The soybeans are a thoughtful addition, particularly for women seeking to alleviate menopause symptoms, as soy contains phytoestrogens that may help mitigate hot flashes and balance hormone levels.

Corn and red capsicum (red bell pepper) bring natural sweetness and vibrant colour to the chowder, along with a boost of essential nutrients such as vitamin C and carotenoids, which support strong immune function and skin health. The bright splash of lemon juice enhances the flavours while providing an extra dose of vitamin C for freshness and detoxification.

Finally, the chowder is simmered in vegetable stock, tying all the components together with its comforting, richly flavoured base. This dish is not only hearty, creamy, and soul-satisfying but also packed with protein, vitamins, and minerals to support energy, digestion, and overall well-being.

Whether enjoyed as a meal on its own or paired with crusty whole-grain bread, this Chickpea Vegetable Chowder is a powerhouse of nutrition, perfect for anyone seeking a healthy, plant-based meal that promotes long-term health while tasting delicious!

Chickpea Vegetable Chowder

Catherine Barclay

A wholesome, plant-based twist on the classic chowder, this Chickpea Vegetable Chowder is packed with nutrient-rich ingredients like chickpeas, soybeans (added specifically for women aiming to reduce hot flushes), and vibrant vegetables including carrots, celery, red capsicum, and corn. Seasoned with fresh thyme, rosemary, and a splash of lemon juice for brightness, this comforting soup is hearty, flavorful, and incredibly nourishing!

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Course Soup

Servings 8 servings

Ingredients

  

1x2x3x

• 2 carrots diced finely
• 1 cup soya beans
• 1 cup celery diced
• 1 brown onion diced
• 4 cloves garlic minced
• 1 tsp fresh thyme
• 1 tsp fresh rosemary
• 2 cups potatoes diced
• 4½ cups vegetable stock
• 1 can chickpeas drained and rinsed
• 1 tbsp lemon juice
• ¼ cup corn fresh, canned or frozen
• ¼ cup red capsicum (bell pepper) diced finely

Instructions

 

• Soak soybeans overnight to soften. Cook in pressure cooker for 10 mins, set aside.
• In a large stock pot, sauté the onion, garlic, carrot, capsicum and celery with a little of the vegetable stock until soft.
• Stir in herbs and mix through, add more stock if drying out.
• Add all other ingredients (including the soybeans) except the lemon, bring to the boil, then simmer for around 20 minutes, check to see if the potatoes are soft.
• Remove ½ of the soup to a blender and blend until smooth. or blend soup with blending stick (make sure to retain some chunks).
• If blended outside of pot add back in the blended soup and stir through to combine.
• Stir in lemon juice and season with pepper.
• Serve with freshly chopped parsley.

Keyword chowder, plant-based, vegan, wfpb

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