Coconut Corn Chowder

Vegetarian
Gluten Free
Health score
9%
Coconut Corn Chowder
45 min.
4
425kcal

Suggestions

Ingredients

  • cup coconut milk canned (see notes)
  • 0.5 cup fat-skimmed chicken broth 
  •  basil leaves fresh (see notes)
  • cups corn kernels fresh (see below)
  • tablespoons juice of lime 
  • servings lime wedges 
  • cups milk 
  • tablespoon olive oil 
  • oz onion red peeled chopped
  • servings salt and pepper 
  •  serrano chili fresh minced stemmed rinsed seeded

Equipment

  • food processor
  • bowl
  • frying pan
  • ladle
  • knife
  • blender
  • slotted spoon

Directions

  1. In a 4- to 5-quart pan over medium-high heat, stir onion in olive oil until limp, 3 to 5 minutes.
  2. Stir in corn, milk, coconut milk, broth, and chili; bring to a simmer, reduce heat, and cook, stirring occasionally, until corn is tender to bite, 10 to 15 minutes.
  3. With a slotted spoon, remove about 2 cups corn kernels from pan and reserve. In a blender or food processor, working in batches and holding down lid with a towel, whirl remaining corn mixture until smooth. Return to pan.
  4. Add lime juice, basil, and reserved corn. Stir soup over medium heat until hot, 2 to 3 minutes.
  5. Add salt and pepper to taste. Ladle into bowls and garnish with lime wedges.
  6. Cutting kernels: An average ear of corn weighs from 10 to 14 ounces and yields about 1 cup of kernels. To remove them, with a large, sharp knife, cut off and discard the stem end of each ear down to the beginning of the kernels. Pull off and discard the husks and silks; rinse ears. Holding each ear upright, shear off the kernels close to the cob.

Nutrition Facts

Calories425kcal
Protein10.5%
Fat47.11%
Carbs42.39%

Properties

Glycemic Index
41.75
Glycemic Load
3.36
Inflammation Score
-8
Nutrition Score
18.505652344745%

Flavonoids

Eriodictyol
0.16mg
Hesperetin
1.1mg
Naringenin
0.06mg
Apigenin
0.01mg
Luteolin
0.08mg
Isorhamnetin
2.84mg
Kaempferol
0.37mg
Myricetin
0.02mg
Quercetin
11.79mg

Nutrients percent of daily need

Calories:424.6kcal
21.23%
Fat:24.25g
37.31%
Saturated Fat:16.03g
100.17%
Carbohydrates:49.1g
16.37%
Net Carbohydrates:43.07g
15.66%
Sugar:21.87g
24.3%
Cholesterol:14.64mg
4.88%
Sodium:395.07mg
17.18%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:12.16g
24.32%
Manganese:0.94mg
46.83%
Phosphorus:366.21mg
36.62%
Magnesium:111.17mg
27.79%
Potassium:937.39mg
26.78%
Vitamin B1:0.4mg
26.41%
Vitamin C:21.51mg
26.07%
Folate:98.3µg
24.57%
Fiber:6.03g
24.12%
Vitamin B3:4.06mg
20.28%
Vitamin B5:1.98mg
19.84%
Calcium:180.05mg
18%
Vitamin B6:0.35mg
17.32%
Vitamin B2:0.29mg
17.19%
Copper:0.29mg
14.64%
Zinc:1.85mg
12.36%
Iron:2.15mg
11.93%
Vitamin B12:0.72µg
11.93%
Vitamin A:582.39IU
11.65%
Selenium:8.05µg
11.5%
Vitamin D:1.34µg
8.95%
Vitamin E:0.83mg
5.51%
Vitamin K:5.61µg
5.34%
Source:My Recipes