Heart Healthy Corn Chowder Soup Recipe
Creamy, deeply savory, and nourishing corn chowder is the heart-healthy comfort food that will win over picky eaters. Corn, bell peppers, and finely chopped celery combine with garlic and fresh herbs for a lusciously light dish.
Ingredients
Recipe yields 8 servings
1 Tbsp olive oil
2 celery stalks, chopped fine
1 onion, chopped fine
2 garlic cloves, minced
1/4 small green bell pepper, chopped fine
3 cups whole kernel corn
2 potatoes, peeled and cut into 1/2-inch cubes
2 cups reduced-sodium vegetable broth or water
1/4 tsp black pepper
1/8 tsp cayenne pepper (optional)
1/2 tsp paprika
1 Tbsp chopped fresh thyme
3 1/2 cups skim milk
1/4 cup all-purpose flour
1/4 cup chopped fresh parsley
Directions
Step 1
In a stockpot, heat oil over medium heat until hot. Add celery, onion, garlic and bell pepper and cook until the vegetables are soft, 8 to 10 minutes.
Step 2
Add corn, potatoes, vegetable broth, black pepper, cayenne (if using), paprika and thyme. Bring to a boil; reduce heat to medium and cook, covered, about 10 minutes, or until potatoes are tender.
Step 3
In a deep bowl, whisk 1 cup of the milk with the flour until smooth. Gradually add milk and flour mixture to soup.
Step 4
Add remaining 2 1/2 cups milk and cook, stirring constantly, until mixture comes to a boil and thickens slightly. Serve garnished with parsley.
Time: 60 minutes
Servings: 8
Calories: 155
Make this for:
Dietary Review:
Jane Schwartz, RDN, CLT
This recipe has been reviewed by a dietitian. Click here to learn more.
Nutrition facts
Serving Size: 3/4 cup
Per serving:
calories:155
total fat:3g
sat fat:1g
cholesterol:2mg
sodium:115mg
total carb:28g
fibers:3g
proteins:7g
Thank you!