Potato and Bean Chowder

Gluten Free
Health score
24%
Potato and Bean Chowder
45 min.
9
171kcal

Suggestions


Warm your soul with a bowl of delicious Potato and Bean Chowder, a gluten-free delight that perfectly marries hearty flavors with comforting textures. Whether you're looking for a satisfying starter, a wholesome soup, or a light snack, this chowder checks all the boxes. With a prep time of just 45 minutes and yielding enough to serve nine, it's an ideal choice for family gatherings or cozy nights in.

The combination of tender potatoes and a trio of beans—chickpeas, kidney beans, and navy beans—creates a rich and filling dish that bursts with nutrients. Thanks to the addition of diced tomatoes and green chiles, each spoonful is tantalizingly flavorful, while a touch of ground cumin adds a warm, earthy note. The vibrant crunch of fresh veggies like celery and bell peppers ensures that every bite is not just satisfying but also loaded with freshness.

And let’s not forget the finishing touch: a sprinkle of grated Parmesan cheese that melts into the chowder, enhancing its creaminess and depth. This Potato and Bean Chowder is perfect for anyone seeking a gluten-free option without sacrificing taste or enjoyment. So gather your ingredients, fire up your Dutch oven, and get ready to indulge in a comforting bowl of goodness that will leave everyone asking for seconds!

Ingredients

  • cups baking potato cubed peeled ()
  • 21 ounce beef consomme canned
  • 0.1 teaspoon pepper black
  • cup chickpeas canned rinsed drained (garbanzo beans)
  • 16 ounce kidney beans rinsed drained canned
  • 16 ounce navy beans rinsed drained canned
  • 0.5 cup celery chopped
  • cups tomatoes and chiles diced green canned undrained
  •  garlic clove minced
  • 0.5 cup bell pepper green chopped
  • teaspoon ground cumin 
  • cup onion chopped
  • 2.5 tablespoons parmesan cheese fresh grated
  • 0.3 cup bell pepper red chopped
  • 2.3 cups water 

Equipment

  • dutch oven

Directions

  1. Heat a Dutch oven coated with cooking spray over medium-high heat.
  2. Add the onion and next 4 ingredients (onion through garlic); saut 5 minutes or until crisp-tender.
  3. Add water and next 8 ingredients (water through navy beans), and bring to a boil. Reduce heat, and simmer 30 minutes, stirring occasionally.
  4. Sprinkle with Parmesan cheese

Nutrition Facts

Calories171kcal
Protein22.7%
Fat7.37%
Carbs69.93%

Properties

Glycemic Index
41.34
Glycemic Load
8.42
Inflammation Score
-6
Nutrition Score
12.714347903657%

Flavonoids

Apigenin
0.17mg
Luteolin
0.49mg
Isorhamnetin
0.89mg
Kaempferol
0.14mg
Myricetin
0.03mg
Quercetin
4.1mg

Nutrients percent of daily need

Calories:171.31kcal
8.57%
Fat:1.46g
2.25%
Saturated Fat:0.47g
2.94%
Carbohydrates:31.15g
10.38%
Net Carbohydrates:23.49g
8.54%
Sugar:3.77g
4.19%
Cholesterol:0.94mg
0.31%
Sodium:760.73mg
33.08%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:10.11g
20.22%
Manganese:0.64mg
32.25%
Fiber:7.67g
30.67%
Vitamin C:21.2mg
25.69%
Vitamin B6:0.42mg
21.09%
Phosphorus:193.14mg
19.31%
Potassium:648.13mg
18.52%
Folate:67.43µg
16.86%
Iron:2.96mg
16.47%
Magnesium:64.45mg
16.11%
Copper:0.31mg
15.31%
Vitamin B1:0.2mg
13.46%
Calcium:97.98mg
9.8%
Vitamin B3:1.89mg
9.47%
Vitamin B2:0.14mg
8.12%
Vitamin K:8.29µg
7.9%
Zinc:1.12mg
7.43%
Selenium:4.98µg
7.11%
Vitamin E:0.89mg
5.97%
Vitamin A:265.08IU
5.3%
Vitamin B5:0.45mg
4.49%
Vitamin B12:0.06µg
1.05%
Source:My Recipes