Cauliflower, Corn and Cannellini Bean Chowder

Soup season is upon us and what better way to start the winter off  than with a big bowl of nourishing cauliflower chowder. We often associate chowder with the classic seafood chowder with its thick, creamy consistency it naturally  sounds and feels comforting in these colder months.

This vegetarian version is a lighter take on an authentic chowder recipe which is normally made with floury potatoes and heavy cream. Can also be easily made vegan with the elimination of the cheese. Even though it doesn’t contain those heavy ingredients with the addition of the cannellini beans it simulates the same sort of fulfilling comfort.

Cauliflower is a favourite of mine not just in winter but all year round here is why;

+ It is super versatile from salads, roasting, risottos, curries, puree’s, soups and more

+ Naturally low in carbohydrates and calories

+ Good source of Iron & Fibre

+ Contains cancer fighting compounds

+ Contains high vitamin C levels and other essential vitamins and minerals

Making it a perfect way of keeping your immunity in check especially through the cold and flu season. One cup of cauliflower is over 70% of your recommended daily vitamin C intake.

Now that’s a healthy chowder!



Recipe source:  Donna Hay Fresh & Light Magazine Issue 9

Cauliflower, Corn & Cannellini Bean Chowder

  • Servings: 4
  • Difficulty: easy
  • Print

A lighter, healthier vegetarian chowder perfect for a winter comfort meal

Recipe source from Donna Hay Fresh and Light Magazine Issue 9


1 whole cauliflower (800g), cut into small florets

1 garlic cloves, crushed

1/2 cup grated parmesan (omit for vegan)

Salt & pepper

1 leek, washed thinly sliced

1 tablespoon olive oil

300g corn tin, drained rinsed

400g cannellini beans, drained rinsed

1 L vegetable stock

2 cups waters

fresh chives, chopped


  1. Preheat oven to 200’C. Place 2 cups cauliflower in a large bowl
  2. Add garlic, parmesan, salt and pepper and a little olive oil and toss to combine
  3. Place cauliflower on a baking tray and roast for 20mins
  4. While cauliflower is roasting, heat the olive oil in a large pot and add the leek cooking until soft
  5. Add the remaining cauliflower, corn, beans, stock and water and bring to the boil
  6. Cover and cook for 15 mins
  7. Pour half the cauliflower mixture into a bowl. Using a hand-held stick blender blitz until smooth.
  8. Return to the soup and cook for a further 10 mins
  9. Divide amongst bowls and top with roasted cauliflower, chives and pepper to serve


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