Creamy corn chowder is a healthy, satisfying soup. Its savory flavor and heartiness make it a winter-weather favorite, and it’s easy to prepare without using high fat and calorie ingredients like meat or dairy products.
Corn is very high in fiber, which makes it effective at lowering cholesterol and reducing the risk of certain types of cancer, particularly colon. Because the fiber in corn is insoluble, it’s very beneficial for those suffering from digestive complaints like constipation. It’s a good source of beta-cryptoxanthin, a close relative of beta-carotene, which is known to improve lung health and may actually help prevent lung cancer. Corn is known for being high in folate, which aids in cellular repair and growth, as well as thiamin, which helps the body metabolize carbohydrates.
In this recipe, canned or frozen corn works quite well. The vegetables listed in the ingredients are excellent suggestions, but feel free to add any other fresh vegetables. Soups are particularly forgiving of older veggies which have gone a bit soft, so if you have produce in your refrigerator you’d like to use before it expires, this recipe is a great choice.
2 tablespoons oil
1 onion, chopped
1 – 1 1/2 cups celery, chopped
1 cup carrots, chopped
1 cup green or red pepper, chopped
1-2 cloves garlic, minced
2 1/2 cups water
1 packet dried onion soup mix
2 cups corn, canned or frozen
2 cups soy milk
1 tablespoon flour
1-2 teaspoons dried parsley
1-2 teaspoons garlic powder
1 teaspoon salt (seasoned salt works well)
1 teaspoon pepper, or more to taste
Heat the oil in a large skillet over medium heat. Stir in all the vegetables except the corn and sautee until the garlic and onion starts to brown. As the vegetables brown, bring the water to a boil in a large pot over high heat. Stir in the onion soup mix and reduce the heat to medium. When the soup mix has dissolved, add the corn and the vegetables from the skillet. Cook until the vegetables are tender, adding additional water if necessary. Reduce the heat to low, and pour in one cup of the soy milk. Stir the soup well, and then stir in the remaining cup of soy milk. Quickly whisk in the flour. Stir in the spices. Cook, stirring constantly, until the chowder thickens, about 15 to 20 minutes.