SPICY THAI VEGETABLE CHOWDER
Prep Time
15 min
Total Time
45 min
Julieanna Hever, MS, RD, CPT, The Plant-Based Dietitian, has a BA in Theatre and an MS in Nutrition, bridging her biggest passions for food, presenting, and helping people. She has authored five books, including The Healthspan Solution, Plant-Based Nutrition (Idiot’s Guides), and The Vegiterranean Diet, and two peer-reviewed journal articles on plant-based nutrition for healthcare professionals. She was the host of What Would Julieanna Do?, gave a TEDx talk, and instructed for the eCornell Plant-Based Nutrition Certification Program. She’s appeared on The Dr. Oz Show, Harry, and The Steve Harvey Show. Julieanna is the co-founder and nutrition director for Efferos, and she speaks and consults with clients around the globe. Find her at https://plantbaseddietitian.com/, on Facebook @PlantBasedDietitian, on Twitter @PlantDietitian, and on Instagram @JulieannaHever.
Ray Cronise, BSc, is a scientist-innovator focused on diet and nutrition and cofounder of Efferos, a lifestyle transformation company. He co-authored The Healthspan Solution and Plant-Based Nutrition, Second Edition (Idiot’s Guides) with Julieanna Hever, and is the mastermind behind Las Vegas magician Penn Jillette’s plantbased diet and 100-pound weight loss. A former NASA scientist and Matthew Kenney and Blue Lotus Culinary graduate, he’s collaborating with leading academic researchers at institutions such as Harvard and the NIH to publish work at the intersection of healthspan and plant-based diets. He’s been featured by Wired Magazine, TEDMED 2010, The New York Times, ABC Nightline, The Atlantic, Men’s Journal, USA Today, Presto!: How I made 100 pounds magically disappear, and The 4-Hour Body. Find him at https://healthspansolution.com/, on Facebook @RayCronise, on Twitter @RayCronise, and on Instagram @RayCronise.
Ray and Julieanna co-host a podcast together, “Science & Saucery,” at https://healthspansolution.com/science-saucery/
Ingredients
• 1/2 teaspoon coriander seeds
• 1 medium yellow onion, diced
• 2 garlic cloves, minced
• 1 Tablespoon minced fresh ginger
• 2 Tablespoons finely chopped lemongrass
• 1-4 Thai chiles, deseeded and minced, to taste
• 1 cup diced carrots
• 1 cup diced red bell pepper
• 1/2 cup Simple Stock (recipe included) or low sodium vegetable broth
• 1/2 teaspoon crushed red pepper flakes (optional)
• 4 cups frozen corn kernels, thawed and divided into 2 portions
• 2 cups plain coconut water
• 1 cup unsweetened nondairy milk
• 2 cups sliced oyster mushrooms
• 1 teaspoon low-sodium tamari
• 1/4 cup minced fresh cilantro leaves
• 1/4 cup freshly squeezed lime juice
For the Simple Broth:
• 4 cups roughly chopped yellow onion (about 4 onions)
• 2 cups roughly chopped carrots (about 4 carrots)
• 2 cups roughly chopped celery (about 4 stalks)
• 1/2 cup sliced shiitake mushrooms
• 3 bay leaves
• 1 teaspoon black peppercorns
• 10 cups water
Note 1: This stock is neutral in flavor, making it a good base for many recipes. Consider adding any of the following for a stronger flavor:
• 1 bunch scallions
• 5-6 sprigs flat-leaf (Italian) parsley
• 5-6 sprigs fresh thyme
• 3-4 Swiss chard leaves
Note 2: To make Suppengrün (German soup base), use celeriac (celery root) in place of celery stalks, and leeks in place of yellow onion.
Directions
1. In a large pot, lightly toast coriander seeds over medium heat for 30 to 60 seconds.
2. Add onions, garlic, ginger, lemongrass, and chiles.
3. Sauté over medium heat, stirring often, for 3 to 5 minutes. (Add small amount of water or broth if pan gets too dry.)
4. Add carrots, bell pepper, and vegetable broth.
5. Cook, stirring often, 3 to 5 minutes longer.
6. Add red pepper flakes (if using), 2 cups of the corn kernels, coconut water, and non-dairy milk.
7. Bring to a boil over high heat.
8. Cover, reduce heat to low, and simmer 10 minutes.
9. While the chowder simmers, sauté the oyster mushrooms with tamari in a separate medium pan until the mushrooms release their liquid: 3 to 5 minutes.
10. Using an immersion blender, carefully blend the chowder until smooth and creamy.
11. Stir in remaining 2 cups corn kernels and the sautéed oyster mushrooms.
12. Simmer over medium-low heat for 5 minutes longer.
13. Stir in the cilantro and lime juice.
14. Remove from heat and serve hot.
For the Simple Broth: Makes 2 quarts
STOVETOP DIRECTIONS
1. In a large stock pot, dry-saut. scallions for 3 to 4 minutes until golden and translucent, adding a splash of water if needed to prevent burning.
2. Add carrots, celery, mushrooms, bay leaves, peppercorns, and 10 cups water.
3. Bring to a boil and cook, covered, for 15 minutes.
4. Reduce heat and simmer covered for about 35 minutes. Add water as needed to keep the vegetables covered.
5. Strain stock into a large bowl, squeezing as much liquid as possible from vegetables.
6. Discard solids.
7. Transfer stock from bowl to quart-size glass Mason jars for storage.
8. Store in the refrigerator for up to 1 week or in the freezer for 4 to 6 months.
MULTI-COOKER DIRECTIONS
1. Using the SAUTÉ function, dry-sauté scallions until translucent, adding a splash of water to prevent burning.
2. Add carrots, celery, bay leaves, mushrooms, peppercorns, and 10 cups water.
3. Set the PRESSURE function for 40 minutes.
4. When cooking is done, allow the pressure to naturally release for 10 minutes, then manually release it (follow safety precautions to avoid skin burns).
5. Strain stock into a large bowl, squeezing as much liquid as possible from vegetables.
6. Discard solids.
7. Transfer stock from bowl to quart-size glass Mason jars for storage.
8. Store in the refrigerator for up to 1 week or in the freezer for 4 to 6 months.
Recipe Note
A chowder is defined as a thick soup or stew, commonly made with seafood, vegetables, potatoes, onions, and seasonings. Here, oyster mushrooms and sweet corn take center stage, infused with classic Thai flavors of lemongrass, ginger, and lime in a creamy, spicy chowder brimming with texture and complexity.
Excerpted from The Healthspan Solution, reprinted by permission of Alpha Books, a division of Penguin Random House LLC. Copyright © 2019 by Julieanna Hever and Ray Cronise.
Photo Credit: © Alpha: Kelley Jordan, 2019
