Winter Vegetable Chowder(Lo-Fat)
A hearty, low-fat winter vegetable chowder featuring parsnips, sweet potatoes, broccoli, and a creamy ricotta base, perfect for comforting, nutritious meals during colder months.
Ingredients
Instructions
- Bring 3 cups of water and salt to a boil in a large saucepan.
- Peel parsnips, halve lengthwise, and cut crosswise into 1/2-inch thick slices.
- Peel sweet potatoes and cut into 1/2-inch cubes.
- Cut broccoli into stems and separate the head into small flowerets.
- Peel broccoli stems and cut into 1/2-inch dice.
- Add broccoli stems, parsnips, sweet potatoes, and onion to boiling water.
- Lower heat and simmer for 6 minutes.
- Add broccoli flowerets and simmer for an additional 3 minutes or until vegetables are tender.
- In a blender, combine Ricotta cheese, skim milk, potato flakes, pepper, nutmeg, and sugar until smooth.
- Stir the Ricotta mixture into the vegetable mixture in the saucepan until blended.
- Gently heat through.
- Ladle into soup bowls and sprinkle with Parmesan cheese.
Tips & Substitutions
For added flavor, consider sautéing the onion in a bit of olive oil before adding it to the broth. If you don't have parsnips, you can substitute them with carrots for a sweeter taste. Adjust the seasoning according to your preference, and feel free to add herbs like thyme or rosemary for extra depth. This chowder can be easily adapted to include other seasonal vegetables.
Serving Suggestions
Serve this chowder with crusty whole grain bread or a light salad for a complete meal. It pairs beautifully with Cucumber-Onion In Sour Cream for a refreshing contrast. Garnish with fresh herbs like parsley or chives for an added pop of color and flavor. This dish also makes a hearty starter for a vegetarian dinner party.
Storage & Reheating
Store any leftovers in an airtight container in the refrigerator for up to three days. To reheat, gently warm the chowder on the stovetop over low heat, stirring occasionally, until heated through. You may need to add a splash of water or broth to loosen it up if it thickens too much in the fridge.
Nutrition & Diet Analysis (per serving)
Each serving of Winter Vegetable Chowder(Lo-Fat) contains roughly 846 calories, with 28g protein, 79g carbohydrates, and 49g fat. It is an excellent source of vitamin C (121% of the Daily Value), dietary fiber (67% of the Daily Value), and protein (56% of the Daily Value). Note that it is relatively high in sodium, at 2426mg per serving (105% 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 in advance?
Yes, this chowder can be made in advance. Simply prepare it as directed, let it cool, and store it in the refrigerator. It will actually taste even better the next day as the flavors meld together. Just be sure to reheat gently before serving.
Is there a substitute for Ricotta cheese?
If you don't have Ricotta cheese, you can use cottage cheese blended until smooth or Greek yogurt for a similar texture. Both alternatives will maintain the creaminess of the chowder while keeping it low-fat. Adjust the seasoning as needed based on the substitute used.
Can I freeze this chowder?
Yes, you can freeze this chowder for up to three months. Allow it to cool completely before transferring it to a freezer-safe container. When you're ready to enjoy it, thaw it in the refrigerator overnight and reheat on the stove, adding a little broth or water if it's too thick.
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).