Healthy Corn Chowder

Recipe by Lowfat Linda
READY IN: 39mins


  • 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.