Description
Enjoy this lovely summer corn chowder during the late summer and fall when corn is in season.
Ingredients
- 2 tablespoons olive oil (30 mL)
- 1 small yellow onion, diced
- 3 cloves garlic, minced
- 1 tablespoon cajun seasoning
- salt and pepper
- ¼ cup sun-dried tomatoes, chopped, optional
- 2 large Yukon gold potatoes, diced (approx. 500 g)
- 1 (15-ounce) can of navy beans, drained
- 4 ears of fresh corn, kernels removed
- 1 (4-ounce ) can diced green chilies
- 4 cups vegetable broth (1000 mL)
- 1 cup unsweetened dairy-free milk (250 mL)
- 2 tsp cornstarch, optional
Instructions
- Heat Oil: Heat the oil in a heavy bottomed 5-quart Dutch oven over medium heat.
- Cook Onion: Once hot, add the onion with a pinch of salt and pepper and cook for 3-4 minutes until softened but not browned, stirring occasionally.
- Add Garlic and Seasoning: Add in the garlic and cook for an additional 30 seconds, then add the cajun seasoning and cook for another 30-60 seconds, stirring constantly.
- Simmer Soup: Add everything else to the pot (except the cornstarch, if using), season with another pinch of salt and pepper, and bring it to a light simmer. Cover and cook for 15-20 minutes until the potatoes are fork tender.
- Blend Soup: Transfer about 3 cups of the soup to a blender and blend until smooth. Be careful to allow steam to release while you blend. Pour the soup back into the pot with the unblended portion and stir to combine.
- Add Cornstarch (Optional): For additional thickening, mix 2 tsp cornstarch with 2 tbsp water until combined then whisk it into the soup.
- Season and Serve: Taste and adjust for seasoning if needed and serve immediately.
Notes
To substitute canned or frozen corn, use approx 3 cups.
Cajun seasoning can be substituted with creole seasoning, Old Bay seasoning, 2 tbsp adobo sauce or this spice mixture: 2 tsp paprika or smoked paprika, 1/2-1 tsp cayenne pepper (depending on how spicy you want it) and 1/2 tsp each dried oregano and thyme.
Green chilies can be substituted with finely chopped 1 jalapeno or 1 small poblano pepper with the seeds removed.
Nutrition
- Serving Size: 1/4 of recipe
- Calories: 388
- Sugar: 14 g
- Fat: 10 g
- Carbohydrates: 60 g
- Fiber: 6 g
- Protein: 10 g