Tired of choosing between creamy, comforting chowder and your health goals? This healthy mussel chowder recipe delivers all the rich, savory flavor you crave without the heavy cream. We blend sweet potatoes, fresh mussels, and a touch of turkey bacon with creamy oat milk to create a luxuriously smooth soup. It's a delicious, heart-healthy dish that will tantalize your taste buds and leave you feeling satisfied.
Yes, this mussel chowder is designed to be very healthy. It uses oat milk for creaminess, is loaded with vegetables, and features lean protein from mussels and white fish, making it a nutritious and balanced meal.
The creaminess in this recipe comes from two key steps. First, creating a roux with whole wheat flour and butter provides a thick base. Second, using unsweetened oat milk adds a rich, creamy texture without the high saturated fat of heavy cream.
To prepare mussels, scrub them under cold running water and remove the "beard" or byssal threads just before cooking. Discard any mussels that are open and do not close when tapped, as they are no longer alive.
Yes, you can use frozen cooked mussel meat. Simply thaw it and add it to the chowder during the last 5-10 minutes of cooking, just long enough to heat through.
Recipe yields 10 servings
In a large pot over medium-high heat, add the white wine, garlic, thyme and 1 tablespoon of butter. Add the mussels and steam for 5 to 7 minutes, or until the mussels are open.
With a slotted spoon, remove the mussels from the pot and set aside to be shucked. Reserve all of the mussel broth for later in the recipe. Shuck the mussels from the shell and keep chilled. Discard any mussels that do not open.
In a separate large pot, melt 2 tablespoons of the butter over medium heat. Add the bacon and cook until the fat begins to release. Add the carrots, celery and onion to the pot and sweat for 3 to 5 minutes. Add the sweet potato and cook for an additional 3 minutes.
Add the remaining 4 tablespoons of butter and melt completely. Add the flour and mix to create a roux. Cook roux for 3 to 5 minutes. Add the mussel broth and whisk to break up the roux. Add the oat milk and continue to whisk over medium heat to continue cooking the roux, about 5 minutes.
Reduce the heat to low and cook for 30 minutes to completely cook the vegetables, stirring every 5 minutes to avoid scorching. When the chowder has thickened, add the mussels and haddock into the chowder; cook for 5 to 10 minutes, or until the haddock flakes easily with a fork. Season with pepper and salt and garnish with chopped chives.
Add a pinch of red pepper flakes along with the vegetables for a little kick.
For a more traditional chowder, add 1 cup of frozen or fresh corn kernels when you add the sweet potato.
Feel free to substitute the cod or haddock with other firm white fish like pollock, or even add shrimp.