Summer Corn and Potato Chowder
This nourishing vegetable filled soup is light and refreshing enough to not bog you down like a typical chowder. This soup is perfect for summer and fall when corn is in abundance.
Ingredients
- 2 tbsp extra-virgin olive oil
- 1 large onion finely chopped
- 3 cloves garlic minced
- 1 spicy pepper thai chili, serrano, etc., finely chopped (seeded if desired)
- 1 stalk celery chopped
- 1 carrot chopped
- 1 tsp fine sea salt or more to taste
- 2 tbsp cornstarch
- ¼ cup water
- 500 g potatoes roughly chopped (¼” – ½” inch pieces)
- 500 g husked corn fresh or frozen
- 2 tbsp tomato paste
- 6 cups vegetable or chicken broth
- 1 large red bell pepper seeded and chopped
- 2 tbsp fresh basil finely chopped (or 2 tsp dried)
- 1 tbsp fresh parsley finely chopped (or 1 tsp dried)
- coconut or cashew cream to serve (optional)
Directions
- Heat the oil in a very large soup pot over medium heat. Add the onions, garlic, chili pepper, celery, and carrot. Saute for 5 minutes until beginning to soften and the vegetables become translucent.
- Add the salt, then cover, reduce the heat to medium-low and cook for 5 – 10 minutes or until completely softened and water has begun to evapourate from the vegetables. Mix the cornstarch and water to create a slurry.
- Stir in the cornstarch slurry and stir the soup until well combined. Add in the potatoes and corn.
- Add the tomato paste and broth and stir well. Turn the heat up to medium high and bring to a boil, then reduce the heat and simmer for 15 – 20 minutes or until the potatoes are tender.
- Blend half of the soup with an immersion blender before adding the bell peppers and fresh herbs (or dried) and stir well. Simmer gently for an additional 5 minutes to soften the bell pepper (if desired).
Notes
Nutrition Per Serving: Calories 241 kcal | Carbohydrates 45 g | Protein 6.4 g | Fat 5.8 g | Sodium 775 mg | Potassium 855 mg | Fiber 5.4 g | Sugar 6.9 g | Vitamin A 140 μg | Vitamin C 58.6 mg | Calcium: 43.5 mg | Iron: 2 mg