Healthy Corn Chowder

"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)!"
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Ready In:


  • 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)


  • Heat the olive oil in a medium stockpot over medium-high heat.
  • Add the onion and garlic (and the peppers, if they are frozen) and saute' for two minutes.
  • Stir in the flour and cook for 1 minute, stirring constantly.
  • Add (the peppers if fresh), carrots and corn and stir well.
  • Stir in the potato, milk, broth, and thyme.
  • Bring to a boil, reduce the heat and simmer for 15 to 20 minutes (until the potatoes are tender).
  • 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.
  • Stir the beans into the soup and cook until warmed or ready to eat.
  • Serve hot.
  • For Vegetarian use the Vegetable Broth of course.

Questions & Replies

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  1. My whole family loves this hearty soup! I usually substitute taco seasoning for the thyme for a southwest flavor.
  2. Lovely healthy soup.<br/>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.<br/>I'll make it again.
  3. Very good and healthy, too!


<p>I am now living in Massachusetts outside of Boston in the family homestead. We're enjoying having four seasons again, after spending 15 years living in Texas. I spent our first year in MA as a stay-at-home mom, taking care of our multi-generational family and really expanded my cooking skills and I was able to try alot of new recipes. Now I'm back to work (social work/manager at an Eldercare agency) so I'm now cooking the quicker recipes much more often. We sit down to dinner together every night (except maybe once on the weekend when DH and I leave the kids with my mom -- one of the perks of living in Massachusetts instead of Texas!). <br /><br />I like to focus on 'real' foods (the less processed the better), lots of veggies and cutting out the extra calories without cutting out flavor. My general dinner menu rule is 1 protein, 1 pasta/rice/grain, and 3 vegetables (typically at least one green and one orange). My youngest has been known to say, Hey, where's the third veggie? when I get lazy.</p>
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