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Healthy and delicious vegan recipes using no salt, sugar or oil.

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Clamless Chowder

November 7, 2016 32 Comments

This soup is reminiscent of New England clam chowder: it’s thick, creamy, and full of potatoes, as well as onion, celery, bay leaves, and thyme. Chopped oyster mushrooms provide a great clam-like texture. A few cashews blended in add richness instead of cream and butter, and if you want a seafood flavor, simply add some kelp granules.

Clamless Chowder

If this Clamless Chowder were a film, it would be “inspired by” instead of “based on” a true story. Traditional New England clam chowder is characterized by its heavy use of butter and salt, as well as actual clams. Given that none of these things are used in this chowder, it doesn’t taste just like clam chowder, but I think it’s the closest a plant-based, no-salt, no-clam chowder can get—and it’s delicious!

Feel free to add kelp granules to get that seafood flavor (see Notes). Many people also enjoy using the granules because it add a bit of saltiness. This recipe also uses cauliflower, which to me has always tasted a little seafood-y and mineral-y, and I like its effect in this healthier chowder. Please leave a comment below if you make it; and let me know how you liked it and if you made any substitutions that worked well!

Print
Clamless Chowder
Prep time:  25 mins
Cook time:  30 mins
Total time:  55 mins
Serves: 4-6 (makes about 8.5 cups)
 
Ingredients
  • Blender ingredients:
  • 1 ounce raw, unsalted cashews (about ¼ cup)
  • ¼ cup water

  • Soup pot ingredients:
  • ½ medium yellow or white onion, chopped into small pieces (about 1 cup)
  • 1 rib celery, chopped into small pieces (about ½ cup)
  • 2 pounds russet potatoes, peeled and cut into ¾-inch chunks (about 6 cups)
  • 4 cups water
  • ½ small head of cauliflower, chopped into small pieces (about 2 cups)
  • 1 teaspoon granulated garlic
  • 1 teaspoon paprika
  • ½ teaspoon dried dill
  • 2 bay leaves

  • Frying pan ingredients:
  • ¼ pound king oyster or trumpet mushrooms, chopped into small pieces (about 1½ cups)
  • ½ medium yellow or white onion, chopped into small pieces (about 1 cup)
  • 1 rib celery, chopped into small pieces (about ½ cup)
  • 1½ teaspoons finely chopped fresh thyme leaves
  • Optional garnishes: chopped parsley and black pepper
Instructions
  1. Place the ¼ cup cashews and ¼ cup water into a blender (small blenders work best for this small amount) and set aside while you prepare the rest of the soup.
  2. For the soup pot ingredients, heat 1 tablespoon of water in a soup pot over medium-high heat. When the water starts to sputter, add the 1 cup onion and ½ cup celery, and cook while stirring for 3 to 5 minutes to soften, adding a little water, as needed.
  3. Add the potatoes, water, cauliflower, granulated garlic, paprika, dill, and bay leaves, and bring to a boil, uncovered. Reduce the heat to medium-low, and cook covered for 15 to 20 minutes, or until the potatoes are very tender, stirring occasionally.
  4. While the soup pot ingredients are cooking, heat 1 tablespoon of water in a frying pan over medium-high heat. When the water starts to sputter, add the mushrooms, 1 cup onion, and ½ cup celery, and cook while stirring for 3 to 5 minutes until soft, adding a little water, as needed. Add the thyme toward the end. Set the pan aside off heat.
  5. Remove the bay leaves from the soup pot at the end of cooking, and blend the soup to your desired consistency with an immersion blender (or see Notes), leaving some small chunks.
  6. Blend the cashews and water until very smooth, and stir into the soup pot along with the cooked vegetables from the frying pan, and simmer on low for 5 to 10 minutes covered before serving. Garnish with black pepper and/or chopped parsley.
Notes
For added seafood flavor, add 1 to 2 teaspoons of kelp granules in step 6, or add “to taste” to individual bowls. (Kelp granules are usually found in the Asian cooking aisle of the grocery store.)

If you don’t have an immersion blender, carefully ladle most the soup into a blender or food processor, and blend briefly to your desired consistency before returning to the pot. Or you can use a handheld potato or bean masher right in the pot.

If you don't eat nuts or are trying to avoid extra calories, simply omit the blended water and cashews. The chowder will still be thick and creamy, just not as rich.

If you don’t have thyme, which is traditional for this dish, you may use finely chopped fresh rosemary.

Optional additions: 1 cup green peas and/or small-chopped carrots.
Nutrition Information
Serving size: 1.5 cups Calories: 170 Fat: 2.6g Saturated fat: 0.4g Carbohydrates: 32.5g Sugar: 5.3g Sodium: 44mg Fiber: 5g Protein: 5.5g Cholesterol: 0
3.5.3226

Clamless ChowderIf you make this recipe and enjoy it, please share a comment below or on my Facebook page. If you’d like to print this recipe, use the green “Print” button near the top-right of the recipe. Learn more about the Straight Up Food Cookbook here. Thank you!

Filed Under: Soups and Stews Tagged With: bay leaf, black pepper, carrots, cashews, cauliflower, celery, chowder, clam chowder, clams, dill, granulated garlic, kelp granules, New England, onion, oyster mushrooms, paprika, parsley, peas, potatoes

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Comments

  1. Liz Amelia (@theLizAmelia) says

    November 14, 2016 at 6:15 am

    How do I make this as animal-free “potato chowder?” Any change in seasoning? I will not miss oyster texture 😂😂😂

    Reply
    • Cathy says

      November 14, 2016 at 8:52 am

      Yes, just leave out the mushrooms.

      Reply
      • scallions1 says

        January 17, 2017 at 4:04 pm

        How in the world are mushrooms animals? I am vegan and use mushrooms all the time. If you consider fungi animals, what do you do about all the bacteria in your body and in whatever you eat? Your gut is full of various kinds of bacteria that eat and grow, die and procreate. Even living on just water wouldn’t rid you of all “animal” life unless you boil it before drinking. This kind of thinking is what makes people count vegans as extremists.

        Reply
        • Cathy says

          January 17, 2017 at 7:59 pm

          Where do I say mushrooms are animals?

          Reply
        • Julie says

          April 18, 2017 at 2:06 pm

          It appears that Cathy was referring to the last comment where Liz Amelia said that she would not miss oyster texture. With that said, leaving out the mushrooms would be appropriate to respond.

          It also appears that Liz Amelia thought the recipe stated oysters, not oyster mushrooms.

          Reply
  2. Kris says

    December 5, 2016 at 11:42 am

    Another great recipe, Cathy! Thank you.

    Reply
    • Cathy says

      December 5, 2016 at 12:01 pm

      Thanks Kris! 😉

      Reply
  3. Rikki says

    December 11, 2016 at 6:53 pm

    I just stumbled upon your site. Thank you so much for providing normal, real recipes! I see so many recipe sites that have crazy recipes with too many ingredients. Your recipes are real and so normal. Thank you!! I can’t wait to try these with my family. We’re at the beginning of our vegan food journey. Wish us luck!

    Reply
    • Cathy says

      December 11, 2016 at 11:48 pm

      Hi Rikki, Yay! Welcome! I just put out a cookbook too, so check that out; it’s great for newbies, having lots of basic recipes and info. 🙂

      Reply
  4. BarbDon says

    December 17, 2016 at 12:43 pm

    We loved it. Made it twice. The second time we used our home made almond milk instead of the cashews, and more trumpet mushrooms cuz we like ’em! Very yummy – thanks!!

    Reply
  5. Leslie says

    December 29, 2016 at 9:22 am

    Do you have a favorite brand of kelp powder? I didn’t see it listed among your Amazon items.

    Reply
    • Cathy says

      December 29, 2016 at 12:40 pm

      I’ve only used this brand and I like it. 🙂

      Reply
      • Leslie says

        December 29, 2016 at 4:41 pm

        Ordered, thanks!

        Reply
  6. Lori says

    May 14, 2017 at 7:43 pm

    Delish! I couldn’t be bothered to dirty a second piece of cookware so I skipped the 2nd saute. I also added 2 tbsp dulse flakes & 1 diced carrot. Delish!!

    Reply
  7. Christopher says

    August 24, 2017 at 3:34 pm

    Do you have Instant Pot instructions for this recipe?

    Reply
    • Cathy says

      August 24, 2017 at 8:40 pm

      No I don’t, sorry. 🙁

      Reply
  8. Gail says

    September 4, 2017 at 4:26 am

    It looks so delicious! And I love that it’s plant-based. Thank you for sharing, Cathy!

    Reply
  9. Tracy says

    September 29, 2017 at 2:00 pm

    Do you think you could substitute heart of palm for the oyster mushrooms? I can’t seem to find the oyster mushrooms at my store, and I know heart of palm is sometimes used in recipes as “scallops”

    Reply
    • Cathy says

      September 29, 2017 at 4:02 pm

      Seems like it would work. 🙂 Yum!

      Reply
    • Andrea Rogozinski says

      September 30, 2017 at 8:48 pm

      Tracy, did you try that? How did it work? Cathy-would other mushroom varieties work?

      Reply
      • Cathy says

        October 1, 2017 at 8:19 am

        I think they would. 🙂

        Reply
  10. jeannie says

    January 26, 2018 at 12:10 pm

    Loved this recipe as a substitute for my son’s clam chowder request when he was sick (he is not WFPB). While it wasn’t exactly what he meant, I told him it was immunity chowder…he ate it which thrilled me. My husband and I gobbled up all that he didn’t eat. I will definitely make again. Thank you for making your recipes so simple and delicious that even someone like me feels like I know what I am doing in the kitchen.

    Reply
    • Cathy says

      January 26, 2018 at 1:59 pm

      That’s great Jeannie! Thanks for the comment. 🙂

      Reply
  11. Jodi says

    February 16, 2018 at 4:43 pm

    Just made this tonight for dinner and it was amazing! I followed the recipe exactly and added the 2 teaspoons of kelp granules. I used a food processor for the cauliflower so it was really fine. I’m so glad I doubled the recipe!

    Reply
  12. David Grossman says

    September 16, 2018 at 8:20 am

    Hi Cathy, I’m allergic to cashews and some other tree nuts, but not all nuts – do you have a suugestion for its replacement? Almonds or Walnuts? Thx for these wonderful recipes! I’m a fan – we met a number of years ago at TN!
    Thanks and best,
    David

    Reply
    • Cathy says

      September 16, 2018 at 8:29 am

      Hi David! Thanks for the comment. 🙂 You can use any type of nut/seed you like. Some blend better and create a more creamy result, like cashews, but if you soak them first for a while, other types will probably be fine. I would try walnuts before almonds.

      Reply
  13. Jan says

    March 28, 2019 at 1:16 am

    I made this without the cashews, substituted 4 cups of homemade vegetable stock for the 4 cups of water, and added one cup of corn kernels. I left out the cashews because I eat very low fat. I added the corn because that’s how I remember the clam chowder of my childhood. This tasted like a very savory, satisfying potato stew. I will cook it often, especially when I have extra cauliflower in my CSA box. The oyster mushrooms added a comfy, homey texture. However, the chowder did not remind me of the sea, and I added the kelp, but that’s probably for the best- I might have been a vegan too long to enjoy that taste without residual guilt. The color was darker than traditional clam chowder. I assume due to the vegetable stock. The seasonings were spot on. I did not miss the salt at all. Thanks again, Cathy, another keeper.

    Reply
    • Cathy says

      March 29, 2019 at 8:55 am

      Great subs! Thanks so much Jan! 🙂

      Reply
  14. Heidi says

    May 4, 2019 at 10:11 am

    Delicious! Nice and creamy and hit the spot on a cool dreary spring day. I added a little salt and the kelp. Thanks for the great healthy recipes!

    Reply
    • Cathy says

      May 4, 2019 at 6:19 pm

      Yay! Thanks Heidi! 🙂

      Reply
  15. Ruthann Hahn says

    December 3, 2019 at 12:34 pm

    How about using Old Bay Seasoning?

    Reply
    • Cathy says

      December 3, 2019 at 3:44 pm

      I don’t use any added salt in my recipes, so I wouldn’t use this. But if you do use salt, you can. The ingredients of Old Bay are: CELERY SALT (SALT, CELERY SEED), SPICES (INCLUDING RED PEPPER AND BLACK PEPPER) AND PAPRIKA. 🙂

      Reply

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Welcome to Straight Up Food! I’m Cathy Fisher, a chef and teacher whose passion is creating recipes without animal foods, salt, oil or sugar, and very few processed foods. Eating a whole-foods diet dramatically improves the health and well-being of humans, animals, and the environment—there are no downsides, only benefits! For more information about this blog and my work, click here. Thank you!

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