Healthy Corn Chowder Recipe Easy

July 26, 2023 Post a Comment

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Healthy and Fresh Corn Chowder Soup Recipe from www.diys.com

Description

Corn chowder is a classic American soup that is creamy, hearty, and comforting. Unfortunately, many traditional corn chowder recipes are high in calories, fat, and sodium, which can be a problem for those who are trying to eat healthy. This easy and healthy corn chowder recipe is a lighter and more nutritious version of the classic soup. It's packed with fresh vegetables, lean protein, and fiber-rich corn, making it a perfect meal for anyone who wants to enjoy a delicious and satisfying soup without sacrificing their health goals.

Prep time

The prep time for this healthy corn chowder recipe is about 20 minutes.

Cook Time

The cook time for this recipe is about 30 minutes.

Ingredient

- 1 tablespoon olive oil - 1 onion, diced - 2 cloves garlic, minced - 2 carrots, peeled and diced - 2 celery stalks, diced - 3 cups fresh or frozen corn kernels - 1 teaspoon dried thyme - 1/4 teaspoon smoked paprika - 4 cups low-sodium vegetable broth - 1 can (15 ounces) low-sodium white beans, drained and rinsed - 1/2 cup nonfat Greek yogurt - Salt and black pepper, to taste - Chopped fresh parsley, for garnish

Equipment

- Large soup pot - Cutting board - Chef's knife - Wooden spoon - Immersion blender (optional)

Method

1. Heat the olive oil in a large soup pot over medium heat. Add the onion and garlic and sauté for 2-3 minutes until fragrant. 2. Add the carrots and celery and sauté for another 5 minutes until slightly softened. 3. Add the corn, thyme, and smoked paprika and stir to combine. 4. Pour in the vegetable broth and bring the mixture to a boil. 5. Reduce the heat to low and simmer for 10-15 minutes until the vegetables are tender. 6. Add the white beans and stir to combine. 7. Use an immersion blender to blend the soup until smooth and creamy. Alternatively, you can transfer the soup to a blender and blend until smooth. 8. Stir in the Greek yogurt and season the soup with salt and black pepper to taste. 9. Serve the soup hot, garnished with chopped fresh parsley.

Notes

- This healthy corn chowder recipe is vegan if you use non-dairy yogurt instead of Greek yogurt. - You can use fresh or frozen corn kernels for this recipe. If using frozen corn, thaw it before adding it to the soup. - If you don't have an immersion blender, be careful when blending hot soup in a regular blender. Let the soup cool slightly before blending and blend in small batches to prevent splatters.

Nutrition Info

- Calories: 211 - Total Fat: 4 g - Saturated Fat: 1 g - Cholesterol: 1 mg - Sodium: 197 mg - Total Carbohydrates: 38 g - Dietary Fiber: 8 g - Sugar: 9 g - Protein: 9 g

Recipes FAQ

Can I use canned corn instead of fresh or frozen corn?

Yes, you can use canned corn for this recipe. Just make sure to drain and rinse the corn before adding it to the soup.

Can I use chicken broth instead of vegetable broth?

Yes, you can use chicken broth if you prefer. However, using vegetable broth will keep this recipe vegan and vegetarian-friendly.

Can I make this recipe ahead of time?

Yes, you can make this recipe ahead of time and store it in the refrigerator for up to 3 days. Reheat the soup on the stove or in the microwave before serving.

Recipe Tips

- If you want a chunkier soup, you can skip blending the soup with an immersion blender or regular blender. - To make this recipe gluten-free, use a gluten-free vegetable broth. - You can add other vegetables to this soup, such as diced bell peppers, zucchini, or potatoes, to make it even more nutritious and flavorful.