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vegan corn chowder

Healthy Vegan Corn Chowder

This healthy Corn Chowder recipe utilizes fresh sweet summer corn and coconut milk to make a simple one-pot dinner that comes together in 30-minutes or less.

Course Main Course
Cuisine American
Keyword corn chowder
Cook Time 30 minutes
Servings 4 servings
Calories 311 kcal
Author Natalie Rizzo, MS, RD

Ingredients

  • 3 ears corn (can also use 3 cups of frozen corn)
  • 2 tablespoons vegetable oil
  • 1 small white potato chopped into cubes
  • 1/2 small white onion diced
  • 3 cloves garlic diced
  • 1 small jalapeño diced (use 1/2 if you don’t like spice)
  • 1 cup coconut milk
  • 1/2 cup plain Greek yogurt (optional, leave out if you're vegan)
  • 3 cups vegetable broth
  • 1/4 teaspoon salt
  • salt and pepper to taste

Optional Toppings

  • sliced jalapeño
  • cilantro
  • lime juice
  • Greek yogurt or sour cream

Instructions

  1. Cut the kernels off the ear of corn and set aside.

  2. Heat a large pot over medium heat on the stovetop and add oil, corn, potato chunks, onion, garlic and jalapeño and sauté for 5-7 minutes.

  3. Add the coconut milk, Greek yogurt (if you're using it), broth and salt to the pot and bring to a boil. Whisk the ingredients together for a few minutes. Reduce heat to medium, cover and cook for 25-30 minutes or until the potatoes are tender.
  4. Use an immersion blender to pulse the soup, so that it's chunky. You don't want it to be perfectly smooth, but blending it gives it some texture.
  5. Add toppings, like sliced jalapeño, sour cream, Greek yogurt, cilantro or lime juice.
Nutrition Facts
Healthy Vegan Corn Chowder
Amount Per Serving (1 bowl)
Calories 311 Calories from Fat 180
% Daily Value*
Fat 20g31%
Saturated Fat 17g106%
Cholesterol 1mg0%
Sodium 909mg40%
Potassium 561mg16%
Carbohydrates 31g10%
Fiber 3g13%
Sugar 10g11%
Protein 7g14%
Vitamin A 8517IU170%
Vitamin C 8mg10%
Calcium 62mg6%
Iron 3mg17%
* Percent Daily Values are based on a 2000 calorie diet.