Creamy Corn Chowder

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
25%
Creamy Corn Chowder
65 min.
6
272kcal

Suggestions

Ingredients

  • 0.5 cup bell pepper green chopped
  • tablespoon pepper flakes red
  •  potatoes red cubed peeled
  • servings salt to taste
  • 12 ounce silken tofu low-fat, firm
  • 0.5 cup onion sweet chopped
  • cups vegetable broth 
  • 22 ounce kernel corn whole undrained canned

Equipment

  • food processor
  • pot
  • blender

Directions

  1. Place potatoes in a large pot of salted water and bring to a boil. Cook until tender, about 30 minutes; drain.
  2. To the potatoes add corn, bell pepper, onion, red pepper flakes and vegetable broth. Boil for about 15 minutes; remove from heat.
  3. In a food processor or blender puree all but 1 1/2 cups of the vegetable and broth mixture with the tofu. Process in batches if necessary.
  4. Combine the pureed mixture with the remaining 1 1/2 cups vegetable and broth mixture, and cook over low heat for 5 minutes; do not boil. Season with salt to taste.

Nutrition Facts

Calories272kcal
Protein13.5%
Fat11.43%
Carbs75.07%

Properties

Glycemic Index
9.17
Glycemic Load
0.49
Inflammation Score
-7
Nutrition Score
13.935652090156%

Flavonoids

Epigallocatechin 3-gallate
0.01mg
Luteolin
0.59mg
Kaempferol
0.16mg
Myricetin
0.15mg
Quercetin
3.59mg

Nutrients percent of daily need

Calories:271.63kcal
13.58%
Fat:3.54g
5.44%
Saturated Fat:0.54g
3.4%
Carbohydrates:52.29g
17.43%
Net Carbohydrates:47.82g
17.39%
Sugar:5.22g
5.8%
Cholesterol:0mg
0%
Sodium:741.04mg
32.22%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:9.41g
18.81%
Vitamin C:30.72mg
37.23%
Potassium:1255.42mg
35.87%
Copper:0.46mg
23.21%
Vitamin B6:0.44mg
22.07%
Phosphorus:217.79mg
21.78%
Manganese:0.41mg
20.35%
Magnesium:79.17mg
19.79%
Vitamin B3:3.66mg
18.3%
Folate:73.17µg
18.29%
Fiber:4.47g
17.89%
Vitamin B1:0.26mg
17.38%
Iron:2.56mg
14.21%
Vitamin A:623.17IU
12.46%
Zinc:1.38mg
9.2%
Vitamin K:8.55µg
8.14%
Vitamin B2:0.12mg
7.23%
Vitamin B5:0.63mg
6.31%
Calcium:49.38mg
4.94%
Vitamin E:0.58mg
3.86%
Selenium:1.4µg
2.01%
Source:Allrecipes