Creamy Corn and Broccoli Chowder

Dairy Free
Health score
48%
Creamy Corn and Broccoli Chowder
30 min.
6
136kcal

Suggestions


Welcome to a delightful culinary experience with our Creamy Corn and Broccoli Chowder! This dairy-free soup is not only a feast for the senses but also a wholesome option for those looking to enjoy a comforting meal without the heaviness of dairy. Perfectly balanced in flavor and texture, this chowder combines the sweetness of corn with the earthy notes of broccoli, creating a harmonious blend that will warm your heart and satisfy your taste buds.

In just 30 minutes, you can whip up a batch that serves six, making it an ideal choice for family dinners or cozy gatherings with friends. With only 136 calories per serving, this chowder is a guilt-free indulgence that fits seamlessly into any healthy eating plan. The creamy consistency, achieved with half-and-half, gives it a rich mouthfeel while keeping it light and refreshing.

Whether you're looking for a starter, a snack, or a comforting bowl of soup to enjoy on a chilly day, this Creamy Corn and Broccoli Chowder is sure to impress. Its vibrant colors and delicious aroma will entice everyone at the table, making it a perfect addition to your meal rotation. So grab your saucepan and let’s get cooking!

Ingredients

  • tablespoons butter 
  • 0.5 cup onion chopped
  • clove garlic finely chopped
  • tablespoons flour all-purpose
  • 0.5 teaspoon coarse salt (kosher or sea salt)
  • 0.1 teaspoon pepper 
  • cups vegetable broth reduced-sodium (from 32-oz carton)
  • 16 oz broccoli frozen organic cascadian farm®
  • cups corn sweet frozen organic cascadian farm® (from 16-oz bag)
  • cup frangelico 

Equipment

  • sauce pan

Directions

  1. In 4-quart saucepan, melt butter over medium heat. Cook onion and garlic in butter 2 to 3 minutes, stirring frequently, until tender. Stir in flour, salt and pepper. Cook, stirring constantly, 1 minute.
  2. Stir in broth, broccoli and corn.
  3. Heat to boiling over high heat. Reduce heat; simmer 5 to 7 minutes, stirring occasionally, until vegetables are tender.
  4. Stir in half-and-half. Cook 2 to 3 minutes, stirring occasionally, until hot (do not boil).

Nutrition Facts

Calories136kcal
Protein13.31%
Fat29.11%
Carbs57.58%

Properties

Glycemic Index
41.92
Glycemic Load
8.67
Inflammation Score
-7
Nutrition Score
14.219999689771%

Flavonoids

Luteolin
0.61mg
Isorhamnetin
0.67mg
Kaempferol
6.01mg
Myricetin
0.06mg
Quercetin
5.18mg

Nutrients percent of daily need

Calories:135.87kcal
6.79%
Fat:4.86g
7.48%
Saturated Fat:0.98g
6.12%
Carbohydrates:21.63g
7.21%
Net Carbohydrates:17.58g
6.39%
Sugar:4.7g
5.22%
Cholesterol:0mg
0%
Sodium:263.96mg
11.48%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:5g
10%
Vitamin C:71.41mg
86.56%
Vitamin K:77.46µg
73.77%
Folate:68.9µg
17.22%
Fiber:4.05g
16.2%
Vitamin A:773.45IU
15.47%
Manganese:0.3mg
15.07%
Vitamin B6:0.23mg
11.4%
Potassium:378.84mg
10.82%
Phosphorus:99.24mg
9.92%
Vitamin B1:0.14mg
9.23%
Vitamin B5:0.88mg
8.8%
Vitamin B2:0.14mg
8.36%
Vitamin B3:1.59mg
7.94%
Magnesium:31.72mg
7.93%
Iron:1mg
5.55%
Vitamin E:0.79mg
5.24%
Selenium:3.4µg
4.86%
Zinc:0.68mg
4.56%
Calcium:43.31mg
4.33%
Copper:0.08mg
3.75%