smoky corn chowder

smoky-corn-chowder

This soup originally appeared in the Soups for Syria e-book I compiled last year. If you’re looking for more soup ideas for the fall, download yourself a copy! There are over 30 soup recipes from incredible food bloggers. Then I encourage you to make a donation to Mennonite Central Committee (MCC), an amazing organization doing amazing work in Syria. 

I brought this soup to a friend after the birth of her second baby. This is what she texted afterwards: 

“Oh. My. Gosh. This soup is amazing!!! Would you share the recipe? Or is it a secret??? Unless it’s just whipping cream and butter. Then I don’t want to know. Haha!”

Although I’m all about occasionally having indulgent meals, this one is an everyday, healthy staple! No whipping cream in sight. Nutritious truly can be delicious. 

There are two secret weapons to this recipe:

  1. Chickpeas. They had a creaminess and thickness to the soup so you don’t need actual whipping cream! Not to mention, they’re a good source of iron, protein, folate, and fibre. 
  2. Liquid smoke. In my world this is also known as liquid gold. It turns everything I make into a pure gold winning meal! From these vegan bacon bits to this smoky chili, it’s my new favourite flavour enhancer. Best of all, it adds 0 calories and 0 sodium. At my grocery store the liquid smoke sits right next to the steak sauce. If you can’t find it locally, Amazon to the rescue!  (affiliate link)

 

why it’s a smart choice

Both the evaporated milk and the chickpeas lend a thickness and creaminess to the soup without the need for whipping cream! One bowl of this soup is very filling… and it’s only 361 calories!

If you give this recipe a go, let me know! Leave a comment, rate it, or snap a photo and tag it with #smartnutritionrecipes on Instagram!  I’d love to see your creations! Knowing someone has enjoyed one of my recipes always makes my day brighter.  

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Smoky Corn Chowder


  • Author: Jessica Penner, RD

Description

A fibre-rich smoked version of this comforting classic!


Ingredients

  • 2 tbsp canola oil
  • 2 tbsp butter
  • 3 medium onions, diced
  • 4 stalks celery, sliced
  • 4 cloves garlic, minced
  • 1 tsp thyme
  • 6 slices bacon, cut in bite-sized pieces
  • 2 lbs potatoes, diced
  • 2 cans (370ml each) evaporated milk
  • 3 cups cooked (or 2 cans drained and rinsed) chickpeas
  • 4 cups water
  • 4 cups corn
  • 2 tbsp Chicken Better Than Bouillon (or other bouillon)
  • 1⁄2 tsp salt
  • 1 tsp liquid smoke

Instructions

  1. In a large soup pot, melt the oil and butter over medium low.
  2. Add in the onion, celery, garlic, and thyme.
  3. Cook until the onions are soft.
  4. Next add the bacon and cook for 2 minutes.
  5. Slide in the potatoes and pour in the evaporated milk.
  6. Meanwhile blend the chickpeas and the water in a blender until very smooth. In a high powered blender, this will take about 1 minute.
  7. Add the chickpea puree to the soup.
  8. Then add the corn, bouillon, salt and liquid smoke.
  9. Simmer until the potatoes are cooked, about 20 minutes.
  10. Can be served immediately, but like most soups, this recipe tastes even better after it has been sitting a day in the fridge.

Nutrition

  • Serving Size: 12
Calories:  361| Fat: 15g | Carbs: 48g | Fibre: 5g | Sugar: 12g | Protein: 12g

 

smoky-corn-chowder  

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