#GoodGut Cauliflower Chowder

#PlantBased #GlutenFree #Organic #WFPB #HighFiber
Cauliflower Chowder

This was a hit in our soup-loving home! A #GoodGut chowder is warming, an easy way to add in a large amount of veggies, makes them highly digestible, and less fermentable after being cooked & blended.

How did we make this smoky #goodgut cauliflower chowder?


  • 1 medium yellow onion (about 2 cups), diced

  • 2 medium carrots, diced

  • 2 Tbsp lemon juice

  • 2 medium cloves garlic, minced

  • 1/2 teaspoon smoked paprika

  • 1 teaspoon kosher salt + more to taste

  • 2 stalks celery, diced

  • 1 small leek, diced

  • 1/4 tsp liquid smoke

  • 1/4 cup nutritional yeast

  • 1/4 teaspoon freshly ground black pepper + more to taste

  • 4 cups low-sodium vegetable broth

  • 4 cups cauliflower florets (cut into 1/2-inch pieces)

  • 3 medium Yukon Gold potatoes (about 1 pound), cut into 1/2 inch cubes

  • 1/4 cup cashews

  • 1 cup unsweetened plant milk

  • 1/4 cup chopped green onion or scallions

  • 1 Tbsp vegan butter (optional- we like Miyoko’s)

*A low FODMAP version can be made by replacing cauliflower with zucchini and omitting onions, garlic, & leeks. We recommend ensuring you actually need a short-term low FODMAP approach before following that diet/modification.


1. Rip apart the cauliflower florets into 1-2 inch pieces- air fry on or roast on 400 degrees Fahrenheit for 20 minutes.

2. In your instant pot (or in a pot on the stove), sauté onions, leeks, & garlic on 1/4 cup broth or vegan butter.

3. Add potatoes to the instant pot (or pot), sauté for another 5 minutes.

4. Add chopped carrots, roasted cauliflower, cashews, broth, plant milk, & spices.

5. Cook on manual high pressure for 6 minutes. (If cooking on stovetop cook on medium heat with the lid on for about 35 minutes).

6. Release pressure & add lemon & nutritional yeast.

7. Blend with a hand mixer

8. Enjoy! We topped with tempeh bacon & green onion.

Our goal is to help you incorporate and tolerate more plant foods with your #goodgut. If you are interested in working with an RDN, we are here to support you! You can schedule a personalized visit with us and we would love to collaborate with you on your journey! We see clients from all over the world.

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