Creamy and Light Corn Chowder

Corn chowder is sweet, creamy, and among the most popular soups in America, but it can also be one of the least healthy with ingredients like butter, bacon, and cream. This recipe uses crisp and sweet fresh or frozen corn, a buttery Yukon potato, and olive oil for a light but creamy soup. 

Variations and Serving Suggestions for Lightly Creamy Corn Chowder

• For a sweet and peppery flavor, try frozen corn with red pepper pieces instead of plain corn.
• Add warm spices like a dash of cumin or chili powder.
• Try red pepper flakes and chili powder for spicy heat. Add lime juice before serving for brightness. 
• For a sweeter flavor, use sweet potato instead of potato. 
• For a high-protein, creamy soup that’s a meal in a bowl, add ½-1 ½ cups of low-fat cottage cheese. Puree it for a smoother soup.
• For another high-protein soup option, stir in cooked shredded or cubed chicken breast when adding the almond milk. Heat the soup thoroughly before serving.
• For a crunchy topping, add whole-grain croutons when serving.

Recipe for Lightly Creamy Corn Chowder

Makes 4 servings

Ingredients

• 1 tablespoon of olive oil
• 1 medium onion, diced
• 2 cloves of garlic, minced
• 2-3 stalks of celery, diced
• 1 red bell pepper, diced
• 1 medium carrot, diced
• 2 cups of fresh or frozen corn kernels
• 1 medium Yukon gold potato, diced
• 4 cups of low-sodium vegetable or chicken broth
• 1 cup of unsweetened almond milk
• ½ teaspoon of smoked paprika
• ½ teaspoon of dried thyme
• Salt and pepper, to taste
• (Optional) Garnishes like ¼ cup of fresh parsley, chopped, 1-2 green onions, sliced, or extra corn. 

Instructions:

1. In a large pot over medium heat, heat the olive oil. Add the onions, garlic, celery, bell pepper, and carrot. Saute for 5-6 minutes, or until the vegetables are softened. 
2.  Add the corn, potato, smoked paprika, thyme, salt, and pepper. Stir gently to combine. 
3. Add the broth and bring the soup to a boil. Cover the pot and reduce the heat. Simmer for 15-20 minutes or until the potatoes are tender. 
4. For a smoother texture, use an immersion blender or transfer half the soup to a blender, puree, and return to the pot. 
5. Stir in the almond milk and heat up. Adjust the seasonings if desired. 
6. Serve hot with optional garnishes. 

Nutrition information per serving: 190 calories; 5 grams of fat; 0.5 saturated fat; 230 mg sodium; 33 grams of carbohydrates; 4 grams of fiber; 5 grams of sugar; 5 grams of protein 

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