Did you know that pumpkin is for more than just pumpkin pie, and is also healthy for you? Rich in fibre, it can support a healthy digestive system, help balance your blood sugars, and even contribute to healthy weight maintenance. It is rich in vitamin A and beta-carotene to help fight cancer cells, treat and prevent eye disease, and support healthy, youthful skin. The vitamin C and vitamin A can also boost your immune power. It even has more potassium than a banana.
Happy Husband Roasted Veggie Chowder
2015-01-07 22:47:27
Serves 5
Vegetarian, dairy-free, gluten-free
Nutrition Facts
Serving Size
499g
Servings
5
Amount Per Serving
Calories 514
Calories from Fat 194
% Daily Value *
Total Fat 23g
36%
Saturated Fat 17g
86%
Trans Fat 0g
Polyunsaturated Fat 2g
Monounsaturated Fat 2g
Cholesterol 0mg
0%
Sodium 1037mg
43%
Total Carbohydrates 67g
22%
Dietary Fiber 14g
56%
Sugars 13g
Protein 17g
Vitamin A
109%
Vitamin C
83%
Calcium
11%
Iron
42%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
- 1 sweet potato, diced
- 1 yellow-fleshed potato, diced (I used 4 small potatoes)
- 1 red bell pepper, seeded and diced
- 1 onion, diced
- 1 cup (250 mL) sliced cremini or button mushrooms
- 1 cup (250 mL) frozen or fresh corn kernels
- 1 Tbsp (15 mL) coconut oil or extra-virgin olive oil
- 2 garlic cloves, minced (I doubled this, as I like garlicky and it's good for cold and flu season)
- 4 cups (1 L) vegetable stock (not sodium-free)
- 1 - 14 oz (398 mL) can full-fat coconut milk
- 1 1/2 cups (350 mL) cooked chickpeas (I used rinsed canned ones)
- 1 Tbsp (15 mL) lemon juice
- 1/2 tsp (2 mL) sea salt
- 1/2 tsp (2 mL) ground black pepper
- 1/4 tsp (1 mL) grated nutmeg
- 1/2 cup (125 mL) finely chopped fresh parsley (I missed out on the parsley, but later added sauteed Swiss chard)
Instructions
- Preheat oven to 375 F (190 C)
- Toss all veggies in oil and roast on rimmed baking sheet for 25 minutes
- Transfer roasted veggies to a large pot
- Stir in stock, coconut milk, garlic, chickpeas, lemon juice, salt, pepper, and nutmeg.
- Bring to a boil
- Reduce to a simmer and cook, uncovered, for 25 minutes.
- Before serving, stir in fresh parsley (or sauteed Swiss chard or kale).
Adapted from Allison Day, RHN; Alive Magazine
Adapted from Allison Day, RHN; Alive Magazine
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