healthful corn chowder;
This healthful corn chowder is chock full of hearty whole vegetables and still packs a ton of comfort and flavor in every bite. It tastes of corn through and through but has cauliflower, celery, carrots, zucchini, onions, and potatoes to make this savory soup filling and healthy!
When it comes to corn, you can use frozen, canned, or fresh. If you do choose to use fresh, you’ll need about 3-4 corn cobs to get the right amount of corn kernels, and remember, the cob shouldn’t count toward the 1lb weight. Personally I always keep several bags of trader joe’s fire roasted frozen corn on hand because I love the added smoky flavor and mild char on the corn. For this healthful corn chowder, the vegetables really shine and the roasted corn brings out extra flavor without extra ingredients. But any corn will do!
Any corn will do! Frozen, canned, or fresh, though I highly recommend fire-roasted corn if you can find it.
secret to success
Do you prefer your chowder smooth or chunky? My preference depends on my mood, which is perfect when I’m making healthful corn chowder myself from scratch! I can change it up depending on how I feel. This time I went with fully blended, although I did reserve some corn to mix in whole kernels at the end. I feel like it reinforces this is, in fact, a corn chowder and a little bit of texture helps make the soup feel hearty, like a full meal.
Go smooth or chunky–your choice! Either way, remember to set aside a few corn kernels to sprinkle into your soup.
secret to success
There’s so many more vegetables than just corn in this healthful corn chowder. Really the whole soup is just flavorful veggies! This recipe originated from broccoli mum who shares plant-based recipes. It was the first recipe of hers I tried, and not going to lie, I was a little skeptical if it’d have the flavor I’d like considering how much is sheer veggies! I’m not a vegan or even a vegetarian, but delicious recipes are a great way to get more vegetables in, and this corn chowder delivers!
If you prefer a chunky chowder; cut your vegetables into the sizes you’d like in your soup (i.e. rough chop, dice, or slice, etc.). If you prefer a smoother chowder, the exact size doesn’t matter since you will blend it. Keep the chunks even, usually around 1” works well to cook through.
If you prefer a chunky corn chowder, cut your vegetables into the size you’d like in the final soup. If you prefer smooth soups, the size matters less since you’ll blend it. 1″ cubes work well.
secret to success
And don’t forget the toppings! They’re optional, since they do add additional calories and the base healthful corn chowder recipe is pretty bomb fire without it. But I find a sprinkle of parmesan cheese really adds to the flavor, although you could of course skip it if you’re vegan or prefer a non-dairy option. I also like to add a few dollops of greek yogurt right at serving to make it extra creamy and rich, and add some extra protein. You can also use sour cream instead if you prefer! All toppings are optional though, so sprinkle with your heart! I will also do an extra dash of paprika right before serving for some extra color.
secrets to success;
Want all the best tips and tricks to make this recipe a success? Check out the blog post above to find out more!
more recipes;
It’s fall y’all, and that means soup season! There’s nothing better than curling up with a cozy bowl of soup.
- If you’re craving more richness than this healthful corn chowder, then I highly recommend broccoli cheddar soup. It does use a lot of cheese (who’s complaining?) but making it at home lets you load up the broccoli as well, so you can feel good about eating it!
- Miso soup is a simple, classic recipe, and needs no introduction!
- Need a dipper to go with your soup? Homemade biscuits are the way to go! Try these miso biscuits, or another favorite is my sour cream and chive biscuits. Both would pair perfectly with this healthful corn chowder!
healthful corn chowder;
Ingredients
- 1 lb corn kernels fresh, canned, or frozen are fine (I prefer Trader Joe’s Fire roasted corn)
- 1 medium cauliflower broken into small florets
- 3 large carrots peeled and grated
- 3 stalks celery diced
- 1 zucchini grated
- 1 large onion peeled and roughly chopped
- 1 large russet potato peeled and cubed
- 1 clove garlic minced
- 2 tsp garlic powder
- salt to taste
- 1-2 tsp paprika
- 1½ boullion cubes flavor of choice, I prefer chicken or vegetable
- 1 pinch chili flakes
- 3 Tbsp lemon juice (juice from approx. 1 lemon)
- ½ cup parmesan cheese (optional)
- water or milk
- greek yogurt or sour cream (optional)
Instructions
- Prepare the vegetables and set aside in a single large bowl prior to heating the pot (separate bowls are fine too). Peel and grate the carrot; grate the zucchini and set aside. Remove leaves from cauliflower and break into small florets. Peel and dice the potato. Roughly chop the celery.
- Heat a large pot over medium-high heat. You can add a splash of oil or butter to the pan (optional), but I find my cast iron pan does just fine without it.Peel and chop the onion, then add it to the large pot. Mince the garlic and add as well. Cook for a few minutes until light caramelization occurs and the pot is fragrant, approx. 5-10 minutes.
- Once the onions are par-cooked, add the remaining vegetables: grated carrot, grated zucchini, chopped potato, cauliflower florets. Optionally, reserve some corn to add in at the end to keep chunky, otherwise add 1 lb of corn
- Add 1 cup of water, and 1½ boullion cubes (flavor of choice, I usually use chicken). Salt generously, then top with the lid and cook for approx. 20 minutes or until all the vegetables are fork tender. Stir occasionally to prevent sticking.
- Once everything is tender, we’ll blend the soup. For a smooth soup add everything to a blender or use an immersion blender; if you prefer a chunky soup, remove half to a blender and blend, then add back to the pot with the other half of the veggies. Add milk or additional water as needed to get a smooth silky texture.
- Season with 2 tsp garlic powder, salt to taste, 1-2 tsp paprika, a pinch of red pepper flakes, and juice from a lemon (~3 Tbsp). Mix to combine.
- (Optional) top with grated Parmesan cheese, more corn, and a sprinkle of paprika as desired. Add a dollop of greek yogurt for extra creaminess.
- If the soup thickens in the fridge, you can loosen it with more water or milk when reheating.
