Creamy, Healthy Corn and Quinoa Chowder
Traditional corn chowder is made with tons of butter and cream, but this version loses the fat and keeps the comfort. Perfect for a cold winter day.
- 3/4 cup red or white quinoa, rinsed and drained
- 1 tsp cumin seeds
- 1 1/2 Tbs olive oil (can use about 3/4 of a Tbsp)
- 2 1/2 cups fresh or frozen corn kernels
- 1 large red potato, diced (about 1 cup)
- 4 small shallots, chopped (about 1/4 cup)
- 4 cups low-sodium vegetable broth
- 2 cups plain soymilk (I like low-fat soymilk)
- 1 large red bell pepper, diced
- 3 Tbs chopped cilantro, plus a few sprigs for garnish
- Lime wedges, optional
- Salt and pepper to taste
- Toast quinoa and cumin seeds in a pot over medium-high heat, 3 to 4 minutes, or until golden and fragrant, stirring constantly. Transfer to bowl.
- Heat oil in pot; add corn, potato, and shallots. Sauté 5 minutes, or until shallots are translucent. Add broth and soymilk and bring to a boil.
- Stir in quinoa mixture. Reduce heat to medium-low, cover, and simmer 10 minutes.
- Stir in bell pepper, cover, and simmer 5 minutes, or until quinoa and vegetables are tender.
- Remove from heat; stir in chopped cilantro. Season to taste with salt and pepper.
- Ladle into soup bowls, and garnish with cilantro sprigs and lime wedges.
- I served it with toasted pita wedges which were fun to use as little dippers in the soup!
Calories from Fat 68 (20%)
(12%)Total Fat 8g
(6%)Saturated Fat 1g
Polyunsaturated Fat 3g
Monounsaturated Fat 3g
Total Carbohydrate 58g
(28%)Dietary Fiber 7g
Sugar Alcohols 0g
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The information presented here is for informational purposes only and was created by a team of US–registered dietitians and food experts. Consult your doctor, practitioner, and/or pharmacist for any health problem and before using any supplements, making dietary changes, or before making any changes in prescribed medications. Information expires June 2015.