Healthy Corn Chowder
Ingredients
- 2 tablespoons olive oil ⓘ
- 1 onion, diced ⓘ
- 5 garlic cloves, chopped ⓘ
- 2 tablespoons flour
- 2 cups red bell peppers, seeded and chopped (I often use the pre-cut frozen traffic light peppers from Whole Foods) ⓘ
- 2 carrots, peeled and coined ⓘ
- 2 cups corn (frozen, fresh or canned) ⓘ
- 1 potato, peeled and diced
- 1 (12 ounce) can evaporated skim milk ⓘ
- 1 1/2 cups skim milk ⓘ
- 2 cups low sodium vegetable broth (or chicken broth) ⓘ
- 1 teaspoon dried thyme ⓘ
Instructions
- Heat the olive oil in a medium stockpot over medium-high heat.
- Add the onion and garlic (and the peppers, if they are frozen) and saute' for two minutes.
- Stir in the flour and cook for 1 minute, stirring constantly.
- Add (the peppers if fresh), carrots and corn and stir well.
- Stir in the potato, milk, broth, and thyme.
- Bring to a boil, reduce the heat and simmer for 15 to 20 minutes (until the potatoes are tender).
- While it simmers, drain and rinse the beans (helps eliminate the 'toot' factor) and them mash them with a fork in a small bowl until they form a paste.
- Stir the beans into the soup and cook until warmed or ready to eat.
- Serve hot.
- For Vegetarian use the Vegetable Broth of course.
Nutrition & Diet Analysis (per serving)
861
kcal
43% DV
Protein
Fat
Carbs
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).