Low Sodium Creamy Corn Chowder
Indulge in the comforting flavors of this Low Sodium Creamy Corn Chowder, a heart-healthy twist on the classic chowder recipe. Packed with vibrant vegetables like sweet corn, carrots, celery, and potatoes, this dish delivers richness without excess salt, thanks to low-sodium vegetable broth and aromatic seasonings like thyme and bay leaf. The creamy texture is achieved using low-fat milk and a cornstarch slurry, making it lighter yet satisfyingly indulgent. Perfect for busy weeknights, this recipe comes together in under an hour, serving six bowls of wholesome goodness. Garnished with fresh parsley, this warm, hearty chowder will quickly become a family favorite!
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 1 medium onion, finely chopped
- 3 cloves garlic, minced
- 2 stalks celery, diced
- 2 medium carrots, diced
- 3 medium potatoes, peeled and diced
- 4 cups fresh or frozen corn kernels
- 4 cups low-sodium vegetable broth
- 1 bay leaf
- 1 teaspoon fresh thyme leaves
- 2 cups low-fat milk
- 2 tablespoons cornstarch
- 2 tablespoons cold water
- 0.5 teaspoon freshly ground black pepper
- 2 tablespoons chopped fresh parsley
Instructions
In a large pot, heat the olive oil over medium heat.
Add the chopped onion and minced garlic, sautéing until the onion is translucent, about 5 minutes.
Stir in the diced celery and carrots, cooking for an additional 5 minutes until they start to soften.
Add the diced potatoes, corn, and low-sodium vegetable broth to the pot.
Place the bay leaf and thyme into the pot, bringing the mixture to a gentle boil.
Once boiling, reduce the heat to low and simmer for about 15 minutes or until the potatoes are tender.
In a small bowl, mix the cornstarch and cold water until smooth.
Stir the cornstarch mixture into the chowder, allowing it to thicken slightly while stirring continuously.
Add the low-fat milk to the pot, stirring to combine, and simmer for another 5 minutes.
Season the chowder with freshly ground black pepper according to taste.
Remove the bay leaf before serving.
Garnish with freshly chopped parsley and serve warm.
Nutrition Facts
Calories |
1904 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 48.7 g | 62% | |
| Saturated Fat | 12.2 g | 61% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 38 mg | 13% | |
| Sodium | 1113 mg | 48% | |
| Total Carbohydrate | 342.0 g | 124% | |
| Dietary Fiber | 38.4 g | 137% | |
| Total Sugars | 92.6 g | ||
| Protein | 54.6 g | 109% | |
| Vitamin D | 5.0 mcg | 25% | |
| Calcium | 912 mg | 70% | |
| Iron | 10.7 mg | 59% | |
| Potassium | 6611 mg | 141% | |
*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.
