Low Fat Bahamian Conch Chowder
Dive into the vibrant flavors of the Caribbean with this Low Fat Bahamian Conch Chowder—a hearty yet healthy seafood soup that’s perfect for any occasion. Tenderized fresh conch meat is the star of this dish, simmered to perfection with a colorful medley of vegetables like carrots, celery, and red bell peppers. A rich tomato-based broth, infused with aromatic spices like thyme, allspice, and a hint of black pepper, creates a comforting yet light chowder ideal for guilt-free indulgence. Fresh lime juice adds a bright, tangy finish, while an optional jalapeño can bring a touch of heat for spice lovers. This low-fat twist on a Bahamian classic highlights wholesome ingredients and bold flavors, offering a delicious, tropical escape in every bowl. Perfect for soup enthusiasts looking for a healthy and authentic Caribbean experience!
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Recipe Information
Ingredients
- 1 pound Fresh conch meat
- 1 tablespoon Olive oil
- 1 large Onion
- 3 Celery stalks
- 3 medium Carrots
- 1 large Red bell pepper
- 3 cloves Garlic
- 2 tablespoons Tomato paste
- 1 can (14 ounces) Crushed tomatoes
- 4 cups Low-sodium chicken broth
- 1 Bay leaf
- 1 teaspoon Thyme
- 0.5 teaspoon Allspice
- 0.5 teaspoon Black pepper
- 0.5 teaspoon Salt
- 2 tablespoons Fresh lime juice
- 2 tablespoons Fresh parsley
- 1 small Jalapeño (optional)
Instructions
1. Clean and tenderize the conch meat: Remove any tough sections, rinse under cold water, and pound with a meat mallet until tender. Dice into small pieces.
2. Heat the olive oil in a large pot over medium heat.
3. Dice the onion, celery, carrots, and red bell pepper. Mince the garlic.
4. Add the diced vegetables to the pot and sauté for about 5 minutes until they start to soften.
5. Stir in the garlic and cook for another minute until fragrant.
6. Add the tomato paste and cook for 2 minutes, stirring frequently to prevent sticking.
7. Pour in the crushed tomatoes and chicken broth, then add the bay leaf, thyme, allspice, black pepper, and salt. Stir well to combine.
8. Bring the mixture to a simmer, then reduce the heat to low and let it cook for 20 minutes.
9. Add the diced conch meat to the pot, cover, and let it simmer on low heat for an additional 30 minutes until the conch is tender.
10. If using jalapeño, remove seeds and chop finely. Add to the chowder during the final 10 minutes of cooking for an extra kick.
11. Remove the bay leaf and stir in the fresh lime juice.
12. Taste and adjust seasoning as needed. Garnish with fresh parsley before serving.
Nutrition Facts
Calories |
1158 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 24.4 g | 31% | |
| Saturated Fat | 4.0 g | 20% | |
| Polyunsaturated Fat | 1.6 g | ||
| Cholesterol | 295 mg | 98% | |
| Sodium | 2460 mg | 107% | |
| Total Carbohydrate | 102.6 g | 37% | |
| Dietary Fiber | 21.8 g | 78% | |
| Total Sugars | 47.2 g | ||
| Protein | 138.9 g | 278% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 323 mg | 25% | |
| Iron | 11.4 mg | 63% | |
| Potassium | 2962 mg | 63% | |
*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.
