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5 from 1 vote

Low Fat Clam Chowder

Creamy and silky cauliflower puree forms the base of this seafood stew so that you get all the familiar tastes and textures of the New England clam chowder without all the fat. If you want to increase the calories, feel free to add diced bacon as well as cream to this soup.
Course Main Course, Soup
Cuisine American
Keyword american, cauliflower, chowder, clam, dairy-free, dinner, egg-free, low fat, lunch, main, nightshade-free, nut-free, Rutabaga, seafood, stew
Prep Time 20 minutes
Cook Time 40 minutes
Total Time 1 hour
Servings 4
Calories 384kcal
Author Jenny Ross

Ingredients

  • 4 cups cauliflower 1 large head
  • 39 ounces minced clams 6 6.5-ounce cans, drained and juice reserved
  • 24 ounce clam juice 3 8-ounce bottles
  • 1 teaspoon yeast extract spread optional, adds umami
  • 1 cup rutabaga or celery root peeled and cut into 1/2-inch dice
  • 1 tablespoon bacon grease or avocado oil
  • 1 cup yellow onion diced
  • 1 cup carrot diced
  • 1 cup celery diced
  • 4 ounces brown mushrooms high vitamin D, minced
  • 2 cloves garlic minced
  • 2 bay leaves
  • 1 teaspoon dried thyme
  • 1/2 teaspoon Old Bay Seasoning
  • 1 teaspoon celery salt
  • 1 tablespoon red wine vinegar
  • 2 tablespoons chopped fresh parsley leaves

Instructions

  • Combine the cauliflower, bottled clam juice, and drained reserved clam juice in a large pot and bring to a boil, reduce heat to a simmer and cook for about 10 minutes, or until the cauliflower is completely tender. Blend until completely smooth using an immersion blender or standard blender. Add the diced rutabaga and simmer on low, covered until tender, another 15-20 minutes.
  • Meanwhile, heat the bacon grease in a large non-stick pan over medium-high heat. Add the carrots, celery, and onion. Cook until the onion is soft and translucent, about 5 minutes. Add the mushrooms and cook until they release their liquid, another 5-10 minutes. Add the bay leaves and garlic and cook until fragrant, about 1 minute more. Add all of the softened vegetables to the cauliflower mixture along with the and Old Bay seasoning, thyme and celery salt. Simmer for about 10 minutes, or until the rutabaga is tender when tested with a fork. Adjust seasoning to taste with salt, and pepper, and more Old Bay seasoning, if desired. Stir in vinegar, clams, and parsley off heat just before serving.

Notes

Protein:Energy Quotient [calories]: 1.84
Nutrition if served as 6 portions rather than 4: Calories: 256 cal, Carbs: 20g, Fiber: 4g, Fat: 5g, Protein: 34g

Nutrition

Calories: 384kcal | Carbohydrates: 30g | Protein: 50g | Fat: 7g | Saturated Fat: 2g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 2g | Trans Fat: 1g | Cholesterol: 16mg | Sodium: 1578mg | Potassium: 984mg | Fiber: 5g | Sugar: 7g | Vitamin A: 6026IU | Vitamin C: 74mg | Calcium: 116mg | Iron: 2mg