This chowder recipe from NutritionMD.org is full of spice and flavor, without the added fat or cholesterol.
Ingredients, Makes 10, 1-cup servings
2 – 3 cups peeled and chopped potatoes (about 1 pound)
2 cups vegetable broth or water
1 yellow onion, chopped
2 garlic cloves, minced
1 red bell pepper, seeded and chopped
1 teaspoon ground cumin
1 teaspoon dried basil
1/2 teaspoon salt
1/4 teaspoon turmeric
1/4 teaspoon black pepper
2 15-ounce cans corn (1 can undrained, 1 can drained)
1 4-ounce can diced green chilies
1 – 2 cup fortified soy- or rice milk
– Place potatoes in a pot with broth or water. Cover and simmer until tender, about 20 minutes.
– In a separate pan, heat 1/2 cup of water and cook onion, garlic, and bell pepper over medium heat until soft, about 5 minutes. Add cumin, basil, salt, turmeric, and black pepper and cook 5 minutes, stirring often.
– When potatoes are tender, mash them in their cooking water and add onion mixture.
– Blend one can of corn, with its liquid, until smooth, 2 to 3 minutes, then add it to the soup.
– Add remaining can of corn, diced chilies, and 1 cup of non-dairy milk. Stir to mix. Add more non-dairy milk if a thinner soup is desired.
– Heat gently until very hot and steamy.
Per serving (1 cup): Calories: 112; fat: 1.4 g; saturated fat: 0.2 g; calories from fat: 10.8%; cholesterol: 0 mg; protein: 4 g; carbohydrates: 23.7 g; sugar: 4.8 g; fiber: 3.2 g; sodium: 347 mg; calcium: 54 mg; iron: 1.6 mg; vitamin C: 32.2 mg; beta-carotene: 428 mcg; vitamin E: 0.7 mg
Spicy Refried Beans on soft whole wheat tortillas are a tasty accompaniment to this chowder. View the recipe >>
This chowder recipe uses plant milk instead of dairy milk to help create a creamy taste. Learn why we don’t use dairy products in our recipes >>
Recipe from Jennifer Raymond M.S., R.D. found in Healthy Eating for Life to Prevent and Treat Cancer by Vesanto Melina, M.S., R.D.