Healthy Corn Chowdah

When I think of corn I think of comfort food. It reminds me of family dinners in my parents’ backyard and barbeques with friends. One of my favorite corn dishes is chowder. Unfortunately corn chowders tend to have a reputation for having the appearance of gruel. They are known to consist of cream and butter, with little desirable nutritional content. This is my take on a lighter version that highlights not only the great sweet flavor of corn, but also the nice pop its texture can add to a dish. This “chowder” is hearty enough to keep you warm during the winter, but is light enough to enjoy during a nice summer evening. 

For this recipe you will need-

  • 1 cup yellow onion, diced
  • 3 cloves garlic, chopped
  • 2 tablespoons olive oil
  • 2 tablespoons whole wheat flour
  • 2 red bell pepper, diced
  • 3 carrots, peeled and cut into coins
  • 1 sweet potato, peeled and chopped into 1/4 inch pieces
  • 1 – 16 ounce bag frozen sweet corn
  • 4 cups low sodium vegetable stock
  • 2 cups unsweetened or homemade almond milk, see site for recipe
  • 1 – 15 ounce can garbanzo beans, drained and rinsed
  • 1 – 15 ounce can cannellini beans, drained and rinsed

To taste-

  • Salt
  • Pepper
  • Garlic powder
  • Dried thyme

Yield: 12-16 servings

Step 1: The Base (Prep 5 min, Cook 5-10 min)

Add the olive oil, onion and garlic to a large pot. Cook for 5 to 10 minutes until the onions are soft and the whole mixture is floral. Add a bit of each of you seasonings and the whole wheat flour to make a rue. Cook for about 2 minutes, stirring constantly.

*Stefenism: For a more flavorful dish, season a little bit at each step of the cooking process instead of all at once at the beginning or end*

Step 2: The Veggies (Prep 10 min, Cook 5 min)

Add the red bell pepper, carrots, sweet potato, and bag of frozen corn. Stir and cook for about 5 min to defrost the corn a little. Add some of each of the seasonings.

Step 3: The Main Dish (Prep 5 min, Cook 25-30 min)

While stirring constantly, add the veggie stock and almond milk. Stirring constantly will allow the rue and stock to mix smoothly for a smooth broth. Bring the soup to a boil and then reduce to a simmer. Add your garbanzo beans, cannellini beans, and a little bit more of each of the seasonings. Cover and cook 25 to 30 minutes or until the sweet potatoes are tender.

*Stefenism: Make a double batch of this soup and freeze half of it up to 4 weeks. When you’re in a rush later, you can place the soup in a crock pot in the morning on low and have a nice meal waiting for you later in the day*