(Serves 4-5 people)
This sweetcorn, chickpea & seitan chowder is a perfect mid-week meal, all cooked in one pot and can be suitable for children if you omit the chilli.
This is a plant-based variation on an American dish called chicken and corn chowder which has influence from European settlers who were fishermen.
Chowder is a word derived from a French word for pot. The corn comes from Native Americans who grew corn and made corn soup.
I have used seitan for the “chicken”. Seitan is a plant-based protein that originated in China to feed Buddhist monks. White flour is continually washed to leave only the protein “gluten”. Nowadays you can skip this laborious process by buying it in shops and I like using the tofoo brand which I’ve seen available in Tesco and Waitrose.
If you are gluten free you can add tempeh or you can even omit adding this extra protein as the soup itself contains a whopping 25 grams of protein per portion.
Ingredients
For the seitan:
225 grams tofoo seitan (you can substitute this for tempeh or leave this out as there will be a substantial amount of protein in the meal anyway)
2 tsps. smoked paprika
1 tsp garlic powder
1 tsp onion powder
For the Corn Chowder:
1 medium onion, diced
5 cloves garlic, minced
1 medium carrots, diced
1 celery stalk, diced
1 medium red bell pepper, diced
3 medium red chillis, minced (adjust to taste)
1 small potato peeled & potato diced
400 grams tinned sweetcorn drained or frozen and defrosted
1 block extra firm tofu (280g), blended until smooth with 1 cup water
1 tin of chickpeas drained (240 grams drained weight)
4 cups low-sodium vegetable stock
4 tablespoons nutritional yeast
1 teaspoon smoked paprika
2 tsps. miso paste
1 tbsp Worcestershire (Worcester) sauce
1 teaspoon ground cumin
2 teaspoons chilli powder (adjust to taste)
1/2 teaspoon turmeric (optional, for colour)
Salt and pepper to taste
Juice of 1 lime or lemon
Method:
Sauté seitan
Open the packet of seitan and shred the seitan into small shreds
Heat a large pot over medium heat. Add the seitan, 2 tsps. of smoked paprika,1 tsp of garlic powder and 1 tsp of onion powder. Cook for 3-4 minutes, stirring frequently, until crispy.
Set the seitan aside in a dish.
Sauté Vegetables Without Oil
Heat the same large pot over medium heat. Add the onions, carrots and celery with a splash of vegetable stock. Cook for 5–7 minutes, stirring frequently, until softened.
Add Spices and Base
Stir in the smoked paprika, cumin, chilli powder, and turmeric (if using) and garlic. Cook for 1 minute until fragrant.
Add the potatoes, jalapeño, corn, miso paste, blended tofu mixture, nutritional yeast, Worcester sauce (if using) and vegetable broth. Cover the pan with a lid and cook on medium-low heat for 15–20 minutes, or until the potatoes are tender.
Add Chickpeas and Final Touches
Drain and rinse the chickpeas and cook on high power in the microwave for 3 minutes.
Stir in the cooked chickpeas, diced red pepper into the chowder and simmer for another 5 minutes to heat through.
Add the cooked seitan and cook for a further minute or you can leave it separate for people to add on if they so wish
Adjust salt and spice levels, and squeeze in lime or lemon juice for brightness, if desired.
5. Serve:
Ladle the chowder into bowls
Garnish with additional chili flakes, plant-based yoghurt, fresh coriander, or green onions if desired.
Nutritional Information: with the seitan: Per serving: 457 calories, 43 grams of carbohydrate, 37.8 grams of protein, 12.7 grams of fat, 8 grams of fibre
Without the seitan: Per serving: 365 calories 41.6 grams of carbohydrates, 25 grams of protein, 8.8 grams of fat, 8 grams of fibre