36 Fish-Free for Life: Why Plant Omega-3s are Better for You and the Environment
Tofu Chowder
n 1 tbsp oil
n 1 medium onion, chopped
Serves 6-8
n 2 carr ots, chopped small
n 3 celery stalks, diced
Prep time: 30 minutes
n 500ml/18fl oz vegan stock (eg Marigold Swiss V egetable Bouillon
in red or purple tub, available from good supermarkets or health
Chowder is a traditional recipe from New England, USA and is a
stores – or use equivalent Oxo Vegetable)
delicious dish somewhere between a soup and stew – very filling!
n 450ml/16fl oz soya milk
Often made with clams (seafood), this fish-friendly variation is a great
n 225/8oz tofu, crumbled
alternative. Kombu and nori, two varieties of sea vegetable, add a
n Salt to taste (r emember stock will be salty)
gentle taste of the ocean as well as providing important nutrients (see
n ½ tsp black pepper
nutritional content of selected sea vegetables on page 49).
n ½ tsp celery seed (use celery salt if not available)
n 2 lar ge potatoes, peeled and cubed
n 1 strip kombu (sea vegetable, available fr om health and Oriental
stores)
n 2 -3 tbsp nori flakes, according to taste. Plus more for serving (available
from health stores OR make equivalent from a sheet of whole nori
(also available from health and Oriental stores and some larger
supermarkets). Just toast the sheet over a cooker ring or gas ring for a
few seconds until it turns crispy, then crumble with your fingers)
n Small pinch allspice powder
1 Heat the oil in a large cooking pot.
2 Add the onion, carrots and celery and sauté for 15 minutes.
3 Add the stock, kombu, soya milk and stir.
4 Add the tofu, salt, pepper, nori flakes, celery seed and allspice and bring
©
Chava Eichner to a boil.
5 Add the potatoes, reduce the heat and simmer until the potatoes
are soft.
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