Corn and Bean Chowder

This creamy soup is perfect for wet and cold evenings.


1 large onion diced
1 large red bell pepper diced
3 medium carrots peeled and diced
3 cloves garlic minced
1 pound potatoes new, with skin on, diced
6 ears corn
1 15-oz can navy beans low sodium, or no sodium added; drained and rinsed
1 tablespoon thyme fresh, chopped
1 tablespoon Earth balance buttery spread whipped or low fat butter of choice
2 leaves bay leaves dry
6 cups almond milk original, unsweetened
1/4 cup whole grain cornmeal coarsely ground
salt to taste
black pepper to taste


Drain the beans in a colander under water until runoff water is almost clear. Dice onion, red pepper, potatoes and carrots. Mince garlic.
Cut the corn off the cob and save both corn and cobs.

Melt the butter in a large pot and saute onion and bay leaf, until translucent - about 5 minutes. Add carrots, red pepper, and garlic and saute another 5 minutes. Add the potatoes, corn and corn cobs, and milk then bring to a boil. Cover pot, and simmer for 15 minutes, stirring occasionally.

Remove the corn cobs and bay leaves.

Whisk cornmeal in 1/4 cup of water, then add to pot. Add beans and fresh thyme. Cook another 10 minutes until veggies are tender.


Salt and pepper to taste.


Keep this recipe low fat by using original unsweetened almond milk instead of low fat milk.

Nutritional data

Yield: 8 Servings

Serving Size: 5g

Calories 277 | Sodium 185mg | Total Carbs 51g | Dietary Fiber 8g | Protein 9g


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