Low Sodium Bahamian Conch Chowder
Dive into the flavors of the Caribbean with this Low Sodium Bahamian Conch Chowder, a vibrant and heart-healthy twist on the traditional island favorite. Featuring tender pieces of fresh conch meat marinated in zesty lime juice, this chowder is brimming with colorful vegetables like carrots, celery, bell peppers, and potatoes, creating a nutritious and satisfying meal. The broth, enriched with unsalted chicken stock, aromatic garlic, thyme, and a subtle kick of cayenne pepper, is simmered to perfection, allowing the flavors to meld beautifully. Perfect for those watching their salt intake, this chowder delivers bold taste without compromising on health. Garnished with fresh parsley and served warm, it's a taste of the tropics in every bowl. Ideal as a centerpiece for healthy dinners or a warming lunch, this conch chowder is bound to transport your taste buds straight to the Bahamas!
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Recipe Information
Ingredients
- 1 pound Fresh conch meat
- 2 tablespoons Lime juice
- 2 tablespoons Olive oil
- 1 large Onion, finely chopped
- 3 cloves Garlic, minced
- 1 cup Carrot, diced
- 1 cup Celery, diced
- 1 large Green bell pepper, diced
- 2 medium Potatoes, peeled and diced
- 2 tablespoons Tomato paste
- 4 cups Unsalted chicken broth
- 1 teaspoon Thyme, dried
- 1 leaf Bay leaf
- 0.5 teaspoon Black pepper
- 0.25 teaspoon Cayenne pepper
- 2 tablespoons Parsley, chopped
Instructions
Begin by tenderizing the conch meat. Place it between two sheets of plastic wrap and gently pound it with a mallet until it is about 1/2 inch thick.
Cut the conch into small, bite-sized pieces and marinate with lime juice in a bowl. Set it aside while you prepare the other ingredients.
In a large soup pot, heat the olive oil over medium heat. Add the onion and garlic, sautéing until the onion is translucent and aromatic, about 3 to 4 minutes.
Stir in the diced carrot, celery, and green bell pepper. Cook until the vegetables are slightly softened, about 5 minutes.
Add the potatoes to the pot along with the tomato paste, mixing until the vegetables are coated.
Pour in the unsalted chicken broth and bring the mixture to a gentle simmer.
Stir in the thyme, bay leaf, black pepper, and cayenne pepper.
Add the marinated conch pieces and any accumulated lime juice into the pot.
Cook the chowder on a gentle simmer until the conch is tender and the potatoes are cooked through, approximately 25 to 30 minutes. Stir occasionally to ensure even cooking.
Discard the bay leaf. Adjust seasoning to taste, if necessary, keeping in mind the low sodium requirement.
Garnish with chopped parsley before serving. Enjoy your Low Sodium Bahamian Conch Chowder hot.
Nutrition Facts
Calories |
1471 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 37.4 g | 48% | |
| Saturated Fat | 6.2 g | 31% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 295 mg | 98% | |
| Sodium | 1178 mg | 51% | |
| Total Carbohydrate | 151.1 g | 55% | |
| Dietary Fiber | 21.7 g | 78% | |
| Total Sugars | 29.5 g | ||
| Protein | 136.4 g | 273% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 350 mg | 27% | |
| Iron | 10.6 mg | 59% | |
| Potassium | 4044 mg | 86% | |
*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.
