Vegetarian Corn Chowder

• 份量: 4 servings
• 活動時間: 15 minutes
• 總時間: 35 minutes

食材

2 teaspoons Vegetable Oil (I use olive oil)

1 Cup (125 grams) Yellow Onion (medium dice, about 1/2 a large onion)

3 1/2 Cups (430 grams) Corn Kernels* (fresh, about three ears of fresh corn or thawed from frozen)

2 teaspoons Minced Garlic (about 2 small cloves)

3 - 4 tablespoons Fresh Minced Jalapeños** (optional, adjust to taste, from about two medium jalapeños)

1/2 teaspoon Smoked Paprika

1 1/4 teaspoon Fine Sea Salt

3 Cups (485 grams) Yukon Gold Potatoes (diced to 1/2 inch, skin on, from about 4 small potatoes)

1 1/4 Cup (295 grams) Vegetable Broth

3 Cups (655 grams) Water

1 Cup (250 grams) Milk (plant or dairy, whole, I use homemade cashew milk)

1 (425 grams) Can of Navy Beans (rinsed and drained)

3/4 C (80 grams) Grated White Sharp Cheddar Cheese (packed)

1/2 Fresh Lime

Freshly ground black pepper, chives, fresh jalapeños, cilantro and/or more cheese.

步驟

In a 4 quart Dutch oven or heavy bottom soup pot, add the oil and heat on medium until it shimmers.

Add the onion and saute on medium low for 7-8 minutes or until just softened.

To the soup pot, stir in the corn, jalapeños, garlic, paprika, salt and potatoes. Pour in the broth and water. Stir. Bring to a simmer and cook on a low simmer for about 13-18 minutes, or until the potatoes are just fork tender, stirring occasionally to prevent any sticking.

Transfer about 1 1/2 cups of the soup mixture to a blender and pour in the milk . Blend until smooth, about 30 seconds. Transfer the blended soup back into the soup pot and stir in the beans. Cook on low for about 5 minutes just to warm through.

Remove from heat, stir in the cheese and squeeze in the juice of half a lime. Taste for salt adjustment.

Ladle into soup bowls, add a few twists of fresh ground black pepper and garnish as desired.

To Store:

Store in a lidded container in the refrigerator for up to three days or cool completely and store in the freezer for several months. Thaw in the fridge overnight and gently rewarm on stovetop.

營養

• 卡路里: 398 kcal
• 總脂肪: 12 g
• 飽和脂肪: 6 g
• 不飽和脂肪: 4 g
• 膽固醇: 22 mg
• 鈉: 1215 mg
• 總碳水化合物: 65 g
• 膳食纖維: 8 g
• 總糖: 10 g
• 蛋白質: 14 g