Cauliflower Corn Chowder

Jeff Coulson Author: Cauliflower Corn Chowder

Cauliflower purée adds velvety texture without the need for whipping cream, resulting in a lighter, healthier chowder. Be sure to remove the vent from your blender lid and cover the hole with a tea towel to relieve any pressure caused by blending the hot soup.

  • Portion size 6 servings
  • Credits : Canadian Living Magazine: October 2014

Ingredients

  • 2 tablespoons olive oil
  • 1 onion diced
  • 4 cloves garlic minced
  • 1 tablespoon chopped fresh thyme
  • 3 corn cobs husked and kernels removed
  • 1 cauliflower cut in bite-size florets (about 6 cups)
  • 3 cups sodium-reduced vegetable broth
  • 1/2 teaspoon salt
  • 1/4 teaspoon pepper
  • 1 1/2 cup milk
  • 3 tablespoons all-purpose flour
  • 1 sweet red pepper diced
  • 2 tablespoons lemon juice

Method

In Dutch oven or large heavy pot, heat oil over medium-high heat; sauté onion, garlic and 2 tsp of the thyme just until onion is softened, about 3 minutes. Stir in corn kernels, cauliflower, broth, salt, pepper and 1/2 cup water; bring to boil. Reduce heat, cover and simmer until cauliflower is tender, about 8 minutes.

In blender, purée 4 cups of the soup until smooth; return to pot. Whisk milk with flour; stir into soup. Add red pepper; bring to boil. Reduce heat; simmer, uncovered and stirring occasionally, just until red pepper is tender and soup is slightly thickened, about 2 minutes. Stir in lemon juice. Sprinkle with remaining thyme.

Change it up - Chicken and Cauliflower Corn Chowder: Stir in 2 cups chopped cooked chicken breast along with the red pepper.

Nutritional facts per serving: about

  • Fibre 6 g
  • Sodium 317 mg
  • Sugars 9 g
  • Protein 7 g
  • Calories 198.0
  • Total fat 7 g
  • Potassium 446 mg
  • Cholesterol 5 mg
  • Saturated fat 1 g
  • Total carbohydrate 31 g

%RDI

  • Iron 10.0
  • Fibre 0.0
  • Folate 38.0
  • Sodium 0.0
  • Sugars 0.0
  • Calcium 10.0
  • Protein 0.0
  • Calories 0.0
  • Total fat 0.0
  • Vitamin A 11.0
  • Vitamin C 133.0
  • Potassium 0.0
  • Cholesterol 0.0
  • Saturated fat 0.0
  • Total carbohydrate 0.0
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Cauliflower Corn Chowder

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