Corn Potato Chowder Dairy and Oil Free
Something hearty for a fall day! I challenged for myself to create a WFPB healthy corn chowder recipe for the upcoming fall days that was dairy and oil free but big on flavor. So here it is! The lite coconut milk adds another layer of sweetness but it doesn’t scream “coconut!” while it replaces the dairy for a creaminess you expect. With just a few ingredients of corn, a potato and an onion, this soup really will fill you with a warmth you look for on those crisp autumn days.
Best Add-ins
Using Trader Joes Umami Seasoning mix really amps up the flavor of this soup.
Substitutions and variations
Using a variety of potatoes, one russet, one red, one butter really lends a nice mix of textures.
Storing
Store this soup in the refrigerate or 10 days. After that either use in another recipe, freeze or toss. Please don’t toss….try this recipe instead.
Nutrition Wins
This recipes supports those with Auto-immune, high blood pressure, and gluten issues.
Nutritionally Speaking
Yes, corn and potatoes are high in starch but sadly have developed a bad reputation due to the popularity of low-carb and Paleo diets. Carbohydrates aren’t bad for your health as long as you watch your portions. In fact, they’re essential as a source of energy.
Corn consists primarily of insoluble fiber, which makes it a low-glycemic index food. This means it is a food that is digested slowly and doesn’t cause an unhealthy spike in blood sugar. (refer to www.mayoclinichealthsystem.org – Speaking of Health Aug 5, 2021). It also contains many B vitamins, as well as essential minerals, including zinc, magnesium, copper, iron, and manganese. Corn is rich in vitamin C, an antioxidant that helps protect your cells from damage and wards off diseases like cancer and heart disease. Yellow corn is a good source of the carotenoids lutein and zeaxanthin, which are good for eye health and help prevent lens damage that leads to cataracts.
What about potatoes? Well, they are inexpensive, versatile, can be stored for long periods of time, and are a good source of fiber, potassium, and vitamin C. Potatoes are high in potassium, which works in opposition to sodium to help regulate blood pressure and fluid balance. Potassium is also essential for normal muscle and nerve function. Potatoes also have a good concentration of antioxidant phytonutrients, including vitamin C, carotenoids, and polyphenols. These compounds can help repair cells damaged by oxidative stress, which can contribute to a number of chronic diseases. (refer to www.verywellfit.com)
Nutrition Facts
I ran this recipe through the HappyForks.com Diet Analysis & Food Diary app. Here are the numbers:
Corn Potato Chowder
Equipment
- Stock Pot
- Cutting Board
- Chef Knife
- Blender
Ingredients
- 3 cup Corn 1 16oz bag of frozen or 6 ears fresh
- 1 cup Potato diced 1/4 inch cubes
- 1 cup Onion diced finely
- 15 oz Lite Coconut Milk
- 3 cup Vegetable Broth/Stock
- 1 tsp Trader Joes Umami Seasoning
- 1/2 tsp Ground Mustard
- 1/2 tsp Onion Granules
- 1 tsp Salt
- 1/2 tsp Ground Pepper
- 2 Bay Leaves dried or fresh
Instructions
- Dice the potato and onion into 1/4 inch pieces
- Place potato and onion in stock pan with 2 cups Vegetable Broth with bay leaves, Trader Joes Umami Seasoning, ground mustard and onion granules. Cook until tender, about 10 minutes.
- Meanwhile, place 1 cup corn and 1 cup Vegetable Broth in blender and puree. Set aside.
- Once potato is tender, add coconut milk, and corn puree. Cook on simmer for another 20 minutes.
- The soup should thicken from the starch in the potatoes but if it is still too thin for your preference, make a slurry of 1 tsp corn starch and 1 tablespoon of water. Add to simmering soup and bring to a boil to allow corn starch to reach its maximum thickening point.
Notes
1 tsp Salt
1 tsp Ground Mustard
1 tsp Onion Granules
1 tsp Mushroom powder
1/2 tsp Dried Thyme
1/4 tsp Crushed Red Pepper
1/4 tsp Black Pepper
