Summer Creamy Corn Chowder

September 1, 2013 by Tracy 2 Comments

Summer Creamy Corn Chowder

Welcome to recipe number 1 for Vegan MoFo 2013.

You will probably be sick of hearing from me by the end of September. 20 posts from today until September 30th, quite a challenge, but I am really excited and looking forward to cooking up a storm.

So, to start off, I was given some wonderful fresh local corn and after very little thought, a corn chowder came to mind. We have also received new white potatoes’ in our CSA basket as well as green onions, so they have been added.

To thicken the soup into a chowder, I have grated one white potato. As the  cooks, it breaks down and acts as a thickener.

The soy or almond milk gives a nice boost of protein making this a complete meal in itself. It is very filling, although I can never have just one bowl.

Enjoy,

Summer Creamy Corn Chowder

• Summer Creamy Corn Chowder
  Serves 6
  2 tbspns olive oil
  1 onion chopped fine
  3 cloves garlic minced
  1 large sweet potato chopped into 1 cm cubes
  1 large white potato chopped into 1 cm cubes
  1 medium white potato grated
  4 green onions finely sliced
  1 lb corn kernels, fresh if available otherwise frozen or canned
  ½ tspn cumin
  ½ tspn chilli powder
  4 cups plain non dairy milk (Soy, Almond, Rice etc)
  2 cups vegetable stock

Heat olive oil in large pot over medium heat. Add onion, sauté for 3 – 5 mins until soft.
Add garlic, stir and cook additional 2 mins.
Add sweet potato, and chopped white potato. Stir in grated white potato (this will help thicken the soup, as the grated potato will break down when cooked). Add green onion, corn, cumin and chilli powder. Stir and let cook for 1 min.
Add non dairy milk and vegetable stock.
Increase heat, allow to simmer for 15 – 20 mins or until potato’s are cooked.
Season with salt and pepper to taste.

Summer Creamy Corn Chowder

Nutrition Facts

Serving Size 395 g

Amount Per Serving

Calories 295 Calories from Fat 72

% Daily Value*

Total Fat 8.0g 12%

Saturated Fat 1.1g 6%

Trans Fat 0.0g

Cholesterol 3mg 1%

Sodium 200mg 8%

Total Carbohydrates 42.5g 14%

Dietary Fiber 3.6g 14%

Sugars 17.1g

Protein 13.5g

Vitamin A   7% • Vitamin C 23% Calcium 27% • Iron 12%

Nutrition Grade A

* Based on a 2000 calorie diet

Nutritional Analysis

Good points

• Low in saturated fat
• Very low in cholesterol
• High in phosphorus

Bad points

• High in sugar