Vegetable Chowder(Low-Fat)
A hearty low-fat vegetable chowder packed with tender potatoes, beans, and fragrant dill, perfect for a comforting, healthy meal suitable for vegetarians and soup lovers.
Ingredients
Instructions
- In a large pan, sauté chopped onion, sliced carrots, chopped celery, and minced garlic in margarine until tender.
- Add chicken broth, chopped potatoes, and dried dill weed to the pan.
- Simmer for 20 to 25 minutes until the potatoes are tender.
- Use the back of a spoon to mash about half of the potatoes in the pan.
- Drain and add the beans to the mashed potatoes in the pan.
- In a separate bowl, mix sour cream or plain yogurt with flour, pepper, and salt.
- Stir the sour cream mixture into the potato and bean mixture.
- Cook and stir until the chowder thickens and becomes bubbly, about 15 to 20 minutes.
- Serve hot with salad and hard bread.
Tips & Substitutions
For added flavor, consider incorporating other vegetables such as bell peppers or corn. If you're looking for a creamier texture, try using Greek yogurt instead of sour cream. You can also substitute the Great Northern beans with white kidney beans. Adjust the seasoning based on your preference, and feel free to add a sprinkle of cheese on top for extra richness.
Serving Suggestions
This chowder is perfect served with a side salad and crusty hard bread for a satisfying meal. For a heartier option, consider pairing it with a protein-rich dish like Good Gooey Chicken. Garnish with fresh dill or chives to enhance the flavors and add a touch of color.
Storage & Reheating
Store any leftovers in an airtight container in the refrigerator for up to 3 days. When reheating, add a splash of chicken broth or water to loosen the chowder's consistency, as it may thicken when cooled. Reheat gently on the stovetop over low heat, stirring occasionally, until warmed through.
Nutrition & Diet Analysis (per serving)
Each serving of Vegetable Chowder(Low-Fat) contains roughly 1104 calories, with 20g protein, 113g carbohydrates, and 68g fat. It is an excellent source of vitamin C (96% of the Daily Value), protein (41% of the Daily Value), and calcium (40% of the Daily Value), and a good source of vitamin A. Note that it is relatively high in sodium, at 1010mg per serving (44% of the Daily Value).
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I make this chowder vegan?
Yes, you can easily make this chowder vegan by substituting margarine with a plant-based alternative and using vegetable broth instead of chicken broth. Additionally, replace sour cream with a dairy-free yogurt or cashew cream for a creamy texture.
How can I thicken the chowder without flour?
If you prefer to avoid flour, you can thicken the chowder by pureeing a portion of the soup using an immersion blender. Alternatively, adding mashed potatoes or using cornstarch mixed with water can also achieve a thicker consistency without using flour.
What can I add for extra protein?
To boost the protein content of your chowder, consider adding cooked chicken, turkey, or even tofu if you're aiming for a vegetarian option. Another great addition would be some cooked quinoa or lentils, which complement the flavors and add nutritional value.
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).