Creamy Corn and Quinoa Chowder

By Thepickyeater @pickyeaterblog

It has been so cold in the Bay Area lately! Well, cold for the Bay Area that is (30-40 degrees). And because of that I’ve been making a lot of soups.

One soup in particular that the husband and I both love is this Corn and Quinoa Chowder. Corn Chowder is one of the husband’s favorite soups, but I never eat more than 2 bites of it because the traditional recipe (made with butter, cream, milk) is way too heavy for me.

I had been looking for a healthier version for a long time when I came across this Vegetarian Times recipe. I’ve made quite a few modifications to it to give it more depth of flavor (I found the Vegetarian Times version as-is to be too bland) – but it was a great base and inspiration for this soup!

What makes this corn chowder healthier?

No cream or butter, for starters. Tons of fresh veggies to give it a nice bite, and quinoa – the secret star ingredient for texture and protein. Unsweetened, organic, plain soymilk gives it a creamy taste without the extra fat and calories (and trust me, the soup doesn’t even have a hint of soy flavor – it’s amazing!)

The Ingredients

Adapted from Vegetarian Times

  • 3/4 cup white quinoa, rinsed and drained
  • 1 tsp. cumin seeds
  • 1/2 Tbsp olive oil or organic canola oil
  • 2 1/2 cups fresh or frozen corn kernels (I used EarthBound Farm’s Organic Frozen Corn – each kernel was so sweet and delicious, it tasted fresh!)
  • 1 large red potato, diced (about 1 cup)
  • 4 small shallots, chopped
  • 4 cups low-sodium vegetable broth
  • 2 cups plain, unsweetened, organic soymilk (I used WestSoy)
  • 1 large red bell pepper, diced
  • 3 Tbs. chopped cilantro, plus a few sprigs for garnish
  • Lime wedges
  • 1/2-1 tsp cumin powder (I’d suggest adding 1/2 tsp, stirring and only adding more if you feel it needs more cumin flavor)
  • 1/8-1/4 tsp crushed red pepper (to taste, depending on how spicy you like things)
  • 1/4-1/2 tsp salt (to taste)
  • 1/4 tsp black pepper

The Directions

Step 1: Toast quinoa and cumin seeds in pot over medium-high heat, 3 to 4 minutes, or until golden and fragrant, stirring constantly. Transfer to bowl.

Step 2: Heat oil in pot; add corn, potato and shallots. Sauté 5 minutes, or until shallots are translucent.

Step 3: Add broth and soymilk and bring to a boil. Stir in quinoa mixture and all spices (cumin powder through black pepper). Reduce heat to medium-low, cover and simmer 10 minutes.

Step 4: Stir in bell pepper, cover and simmer 5 minutes, or until quinoa and vegetables are tender. Remove from heat; stir in chopped cilantro.

Step 5: Ladle into soup bowls, and garnish with cilantro sprigs and lime wedges (squeeze lime juice into soup and stir before eating).

One HUGE bowl of this chowder only has ~250 calories, 8g protein and 5g fiber. It’s also vegan and gluten-free (but it doesn’t taste like it!)

The husband totally validated how creamy the soup tasted – “just like regular corn chowder,” he said. I loved the combination of flavors with the cumin, cilantro, lime, and slight hint of heat from the crushed red pepper. Absolutely delicious.

Print Creamy Corn and Quinoa Chowder

Total Time: 60 minutes

Yield: 6 servings

Serving Size: 253

Calories per serving: 7g

Nutritional Info Per Serving: 253 Calories, 7g Fat, 378mg Sodium, 44g Carbs, 8g Protein, 5g Fiber, 1g Sugar

Ingredients

  • 3/4 cup white quinoa, rinsed and drained
  • 1 tsp. cumin seeds
  • 1/2 Tbsp olive oil or organic canola oil
  • 2 1/2 cups fresh or frozen corn kernels (I used EarthBound Farm's Organic Frozen Corn)
  • 1 large red potato, diced (about 1 cup)
  • 4 small shallots, chopped
  • 4 cups low-sodium vegetable broth
  • 2 cups plain, unsweetened, organic soymilk (I used WestSoy)
  • 1 large red bell pepper, diced
  • 3 Tbs. chopped cilantro, plus a few sprigs for garnish
  • Lime wedges
  • 1/2-1 tsp cumin powder (I'd suggest adding 1/2 tsp, stirring and only adding more if you feel it needs more cumin flavor)
  • 1/8-1/4 tsp crushed red pepper (to taste, depending on how spicy you like things)
  • 1/4-1/2 tsp salt (to taste)
  • 1/4 tsp black pepper

Directions

  1. Toast quinoa and cumin seeds in pot over medium-high heat, 3 to 4 minutes, or until golden and fragrant, stirring constantly. Transfer to bowl.
  2. Heat oil in pot; add corn, potato and shallots. Sauté 5 minutes, or until shallots are translucent.
  3. Add broth and soymilk and bring to a boil. Stir in quinoa mixture and all spices (cumin powder through black pepper). Reduce heat to medium-low, cover and simmer 10 minutes.
  4. Stir in bell pepper, cover and simmer 5 minutes, or until quinoa and vegetables are tender. Remove from heat; stir in chopped cilantro.
  5. Ladle into soup bowls, and garnish with cilantro sprigs and lime wedges (squeeze lime juice into soup and stir before eating).

Notes

Adapted from Vegetarian Times

2.6http://pickyeaterblog.com/creamy-healthy-corn-and-quinoa-chowder/Recipe by: The Picky Eater, pickyeaterblog.com