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Corn Chowder

7 Reviews
100% would make this recipe again

A soup of corn and vegetables, which is a specialty of the southern U.S.A.

Preparation : 15 min Cooking : 45 min
170 calories/serving
  • Can be done in advance
  • Can be frozen
  • Very easy
  • Gluten Free
  • Nuts & Peanuts Free
  • Halal
  • Kosher
  • Vegetarian

Ingredients

2 ears of corn 600 g
1/2 potatoes, coarsely cut into 1 cm pieces 100 g
1/2 sweet potatoes, coarsely cut into 1 cm pieces 90 g
1 red onions, coarsely cut into 1 cm pieces 150 g
1 carrots, coarsely cut into 1 cm pieces 100 g
1/2 stalk celery, coarsely cut into 1 cm pieces 35 g
1/2 yellow or red sweet peppers, coarsely cut into 1 cm pieces 100 g
1/2 tbsp canola oil 8 mL
2 1/2 cups vegetable broth, low-sodium 625 mL
1 sprig fresh thyme 0.4 g
1/2 cup cream 15% 125 mL
3/4 tsp salt 3 g
1/2 tsp ground pepper 2 g

Method

  1. Prepare the vegetables : shuck the ears of corn then cut off the kernels; peel the potatoes and sweet potatoes then coarsely dice them into 1 cm pieces; cut all the other vegetables into 1 cm pieces. Set aside.
  2. Pour the oil in a pot then add the onion and sweat 2-3 min, with stirring. Add the carrots, celery, and bell pepper, then cook with some stirring, until the vegetables are softened, about 6-7 min.
  3. Add the potatoes, sweet potatoes, broth, and thyme sprigs. Simmer, covered, until the potatoes are just tender, about 15 min. Add the corn and cream then simmer, uncovered, for an additional 10 min. Season with salt and pepper, then remove the thyme sprigs. Serve into bowls.

Nutrition Facts Table

per 1 Serving (330g)

Amount

% Daily Value

Calories

170

Fat

7 g

10 %

Saturated 3 g
+ Trans 0 g

15 %

Cholesterol

10 mg

Sodium

380 mg

16 %

Carbohydrate

27 g

9 %

Fibre

4 g

17 %

Sugars

6 g

Protein

4 g

Vitamin A

66 %

Vitamin C

83 %

Calcium

6 %

Iron

7 %

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to :
Vegetables and Fruits : 2 ¼ servings
Grain Products : 0 serving
Milk and Alternatives : 0 serving
Meat and Alternatives : 0 serving

Claims

This recipe is :
Source of  :
Calcium, Copper, Iron, Niacin, Pantothenic Acid, Phosphorus, Vitamin B12, Vitamin B2, Vitamin E, Vitamin K, Zinc
Good source of  :
Fibre, Folacin, Magnesium, Manganese, Potassium, Vitamin B1, Vitamin B6
Excellent source of  :
Vitamin A, Vitamin C
Free  :
Added Sugar

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 1
Vegetables 1
Fats 1

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Members' Reviews

7 Reviews (6 with rating only ) 100% would make this recipe again
Nath1719
august 24, 2016 | I would make this recipe again

Wow! Sooo good :)

Useful 0

This recipe is in the following categories

Vegetables | Soups | Vegetarian | Kosher | Halal | High Fibre | American

Top Reviews

View All Reviews
Nath1719
august 24, 2016 | I would make this recipe again

Wow! Sooo good :)

Useful 0