Saturday, September 18, 2021

MAKE IT: Corn Chowder

cornVegetarian Corn Chowder

As the temperatures turn slightly cooler, why not enjoy corn chowder made from freshly picked sweet corn? This vegetarian version of corn chowder calls for fresh corn and plant-based milk, but can also be made with frozen corn and animal milk (and shhhh! My son likes to eat this with plant-based bacon crumbled on top). Enjoy!

Serves 4


  • ¼ cup water
  • ½ celery stalk, minced
  • ½ small onion, minced
  • ¼ sweet bell pepper, minced
  • 1 ½ cup water
  • Approximately 2 cups fresh corn OR 1 10-ounce package of frozen whole kernel corn
  • 2 small potatoes, peeled and diced
  • ½ teaspoon smoked paprika
  • 2 cups unsweetened, plant-based milk
  • 2 tablespoons flour
  • Salt and pepper to taste


  1. In a large pot, sauté the onion, celery, and bell pepper in ¼ cup of water until vegetables are soft.
  2. To the sautéed vegetables, add the remaining 1 ¼ cup of water, corn, potatoes, and smoked paprika. Bring the mixture to a boil, and simmer for around 15 minutes, stirring occasionally.
  3. Whisk milk and flour together until blended, and then gradually add to soup, stirring constantly. Add the rest of the milk to the soup, continuing to stir constantly. Continue to cook, stirring constantly, until mixture is thickened. Add salt and pepper to taste, and garnish with parsley or thyme if desired. Enjoy!


Nutrition Information (calculated using unsweetened soy milk): Serving size: 1/4th recipe | Servings per recipe: 4 | Calories: 167, total fat: 2.8 g, saturated fat: 0.4 g, cholesterol: 0 mg, sodium: 59.4 mg, carbohydrates: 31 g, fiber: 5 g, sugar: 4 g, protein: 8 g



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MB (Marybeth) holds graduate and doctoral degrees in public health nutrition and public health education. Her work for Cornell University Extension allows her to provide nutrition and healthy living education to members of the Warren County community. When not working, this ADK 46-R can be found climbing all over the mountains of the Northeastern United States, munching on eggplant bacon, or doing zoomies with her shollie, Sig.

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