By Amanda Peterson, Dietetic Intern [University of Minnesota – Fairview]
This flavorful, creamy chowder recipe is sure to spice up and warm up your day. It’s a family favorite that can appeal to a variety of tastes and diet preferences: in my house, it accommodates a vegetarian, a carnivore and a toddler!
As a future dietitian, what I love the most about this meal is the amount of veggies that are packed into one dish, providing a significant amount of vitamin A and C.
Coconut Corn Chowder
Adapted from The Roasted Root
- 3 cans of sweet corn (15 oz each)
- 3 large red potatoes, chopped
- 3 tbsp. olive oil
- 1 large yellow onion, chopped
- 3 cloves garlic, minced
- 3 large carrots, peeled and chopped
- 3 large stalks of celery, chopped
- 1 large red bell pepper, cored and chopped
- 1 tsp. salt
- 1 tsp. Cajun seasoning
- ½ tsp. ground cumin
- ½ tsp. paprika
- 2/3 cup lite canned coconut milk
- 2 cups water (from boiled corn/potato)
- Green onion for garnish
- Place corn in a large pot and fill with water. Cover the pot with a lid and place on the stove over high heat. Bring to a full boil, and cook for about 5 to 8 minutes.
- Chop one of the potatoes in half, and place into the same pot of boiling water you used to cook the corn. Allow the potato to cook until soft, for about 10 to 15 minutes.
- While the potato is cooking, sauté the rest of the vegetables. Add olive oil to a large pot, along with the other diced potatoes, onion, garlic, carrots, celery, bell pepper, salt, Cajun seasoning, cumin and paprika. Sauté on medium-high, stirring occasionally until vegetables are soft, for about 10 minutes.
- Place half of the corn kernels in a blender, along with the cooked potato. Add the coconut milk and water to the blender, and blend until completely smooth.
- Add the remaining corn kernels to the pot with the sautéed veggies, and pour the blended corn/potato mixture into the pot. Bring to a boil and cook until the potato has softened, which will take 10-20 minutes.
- Remove from the head and add more Cajun seasoning as desired. Garnish with chopped green onion.
Per Serving: 260 calories, 7g fat (1.5g saturated fat), 5g protein, 50g carbohydrates (10g sugar), 5g fiber and 800mg sodium