Healthy Corn Chowder

READY IN: 39mins
Recipe by Lowfat Linda

This corn chowder can be a side dish or serve as a main meal. It is tasty and filling with 'hidden protein' (beans) that you'll never even notice. The recipe originally came from Nutrition Action and I've made a few tweaks. The evaporated milk makes the chowder taste much richer. I like to serve this crumbled Morning Star Breakfast Strips (fake bacon) that people can sprinkle on top of their chowder and crusty bread. Super healthy, super low fat and pretty low salt (especially for soup)!

Top Review by Rhiannon and Matt

Lovely healthy soup.
I chopped up another onion because with all those other veg it looked like it paled in significance. I loved the addition of the mashed cannellini beans, they added thickness aswell a nice flavour. In the end I did find that it needed something more than thyme, so added about 2 tsp of fresh garlic chives, some dried parsley, cracked pepper and 2 tsp of salt.
I'll make it again.

Ingredients Nutrition

  • 2 tablespoons olive oil
  • 1 onion, diced
  • 5 garlic cloves, chopped
  • 2 tablespoons flour
  • 2 cups red bell peppers, seeded and chopped (I often use the pre-cut frozen traffic light peppers from Whole Foods)
  • 2 carrots, peeled and coined
  • 2 cups corn (frozen, fresh or canned)
  • 1 potato, peeled and diced
  • 1 (12 ounce) can evaporated skim milk
  • 1 12 cups skim milk
  • 2 cups low sodium vegetable broth (or chicken broth)
  • 1 teaspoon dried thyme
  • 1 (15 ounce) can cannellini beans (or Great Northern beans or other white beans)


  1. Heat the olive oil in a medium stockpot over medium-high heat.
  2. Add the onion and garlic (and the peppers, if they are frozen) and saute' for two minutes.
  3. Stir in the flour and cook for 1 minute, stirring constantly.
  4. Add (the peppers if fresh), carrots and corn and stir well.
  5. Stir in the potato, milk, broth, and thyme.
  6. Bring to a boil, reduce the heat and simmer for 15 to 20 minutes (until the potatoes are tender).
  7. While it simmers, drain and rinse the beans (helps eliminate the 'toot' factor) and them mash them with a fork in a small bowl until they form a paste.
  8. Stir the beans into the soup and cook until warmed or ready to eat.
  9. Serve hot.
  10. For Vegetarian use the Vegetable Broth of course.

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