Healthy Corn Chowder
Creamy, comforting, and packed with wholesome ingredients, this Healthy Corn Chowder is a delicious way to enjoy a hearty soup without the guilt. Made with vibrant fresh or frozen corn, tender potatoes, and a medley of fragrant herbs and spices, this plant-based recipe skips the heavy cream in favor of nutrient-rich almond milk, creating a velvety texture that’s both light and satisfying. Perfect for weeknight dinners, it comes together in just 45 minutes, using simple pantry staples like smoked paprika, cumin, and vegetable broth to deliver layers of flavor. With a quick blend to achieve its signature creaminess, this dairy-free chowder is not only healthy but also irresistibly cozy. Serve it warm with a sprinkle of fresh parsley for a nourishing meal that’s perfect for any season.
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 1 medium yellow onion, diced
- 3 cloves garlic, minced
- 2 stalks celery, diced
- 1 medium carrot, diced
- 3 medium potatoes, peeled and diced
- 4 cups fresh or frozen corn kernels
- 4 cups low-sodium vegetable broth
- 1 cup unsweetened almond milk (or other plant-based milk)
- 0.5 teaspoons smoked paprika
- 0.5 teaspoons ground cumin
- 1 teaspoons dried thyme
- 1 teaspoons salt
- 0.5 teaspoons black pepper
- 2 tablespoons fresh parsley, chopped (optional, for garnish)
Instructions
Heat olive oil in a large pot over medium heat.
Add the diced onion and sauté for 3-4 minutes, until softened and translucent.
Stir in the garlic, celery, and carrot. Cook for another 5 minutes, stirring occasionally.
Add the diced potatoes, corn kernels, vegetable broth, smoked paprika, ground cumin, dried thyme, salt, and black pepper. Stir well to combine.
Bring the mixture to a boil, then reduce the heat to low and let it simmer for 20 minutes, or until the potatoes are tender.
Use an immersion blender to blend about half of the chowder directly in the pot. Alternatively, transfer 3-4 cups of the soup to a regular blender, blend until smooth, and return it to the pot. This step will help create a creamy texture without the need for heavy cream.
Stir in the almond milk and let the chowder simmer for an additional 5 minutes.
Taste and adjust seasonings as needed.
Ladle the chowder into bowls and garnish with chopped fresh parsley, if desired. Serve warm.
Nutrition Facts
Calories |
240 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 6.4 g | 8% | |
| Saturated Fat | 0.9 g | 5% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 471 mg | 20% | |
| Total Carbohydrate | 44.2 g | 16% | |
| Dietary Fiber | 5.0 g | 18% | |
| Total Sugars | 11.8 g | ||
| Protein | 5.5 g | 11% | |
| Vitamin D | 0.4 mcg | 2% | |
| Calcium | 112 mg | 9% | |
| Iron | 1.4 mg | 8% | |
| Potassium | 907 mg | 19% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
