Easy Potato Soup Recipe - Potato Bean Chowder

This is a an easy potato soup recipe for a simply delicious and very filling vegetarian Potato Bean Chowder.



Potato Bean Chowder is a chunky and flavourful easy potato soup recipe which can be served as a hearty meal in and of itself. This chowder makes a terrific winter meal for the family.

INGREDIENTS
1 onion, chopped
2 cloves garlic, crushed
2 leeks, sliced lengthwise and rinsed well under running water
1/4 cup olive oil
1/4 cup all-purpose flour
1 1/2 cups water
1/2 cup milk (or cream, soy, almond, coconut milk)
4 potatoes, peeled and cubed
1 can navy beans (which are white) or haricot or pea beans (see below)
1 heaping teaspoon prepared mustard
Cayenne pepper to taste
Salt and pepper to taste
Optional - Smoked tofu (about 100 grams or so) cut into bite-size pieces

Did you know.....
Beans are a legume and are high in starch, protein and dietary fiber and are an excellent source of iron, potassium, thiamine, vitamin B6, and folic acid.

Dry beans will keep indefinitely if stored in a cool, dry place. Beans are almost always cooked by boiling. Some recipes suggest soaking the beans for a few hours before cooking - the soaking process is not strictly necessary but it does shorten cooking time. Additionally, dumping one or more batches of soaking water leaches out hard-to-digest complex sugars that can cause flatulence. There are several methods including overnight soaking, and the "power soak method", which is boiling the beans for three minutes, then setting them aside for 2–4 hours, then drain and discard the water and proceed with cooking.

However, beans can be bought pre-cooked and/or canned. And as you know – I like easy – so I buy the pre-soaked and partially cooked frozen navy beans. They have no added seasoning – the frozen beans just save time in the kitchen. If you can't find frozen beans at your supermarket (they can be found where the frozen veggies are), you can either use dried beans or tinned beans. If you use dried, I suggest the "Power Soak Method" mentioned above. If you are using tinned beans, drain and rinse the beans well before preparing the chowder.

PREPARATION
1. Chop the leeks finely

2. In a large soup pot, sauté the chopped onion, garlic and leeks in the olive oil until soft.

3. Add the potato chunks and continue to cook a few minutes longer. The potatoes should get a bit golden in colour.

4. Stir in the flour and then add the water. Keep stirring another minute.

5. Add the beans and seasoning (mustard, salt, cayenne and pepper) and milk. Simmer until the beans and potatoes are soft.

6. Add the tofu cubes and heat through.

7. Serve.

8. YUMMY!

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Did you know that…
Soups are easy to make and are terrific first courses for dieters. Vegetable-based broths fill you up without being high in calories or fat.

Did you know that…
Miso-fermented soybean paste-adds flavour to stocks, especially vegetarian broths. Add a tablespoon or so per quart of water, or to taste. Marmite can also add great flavour.

Did you know that…
Homemade vegetable broths can be kept in the freezer in individual serving sized portions to be used as a base for a quick meal.

Did you know that…
Cooking spray is a great way to cut back on calories without harming the flavour. If vegetables start to stick to the pan, add a tablespoon or so of water, wine or broth to keep them from burning.

Did you know that…
If you heat your spices for a minute or so over medium heat before adding them to your recipe it will enhance the flavour. Add dried herbs at the beginning of the cooking time, and fresh herbs right before serving.

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