Southwestern Vegetable Chowder

Southwestern Vegetable Chowder

3 Reviews
From: EatingWell Magazine, September/October 2014

In this healthy vegetable chowder recipe, heavy cream is replaced with milk and flour-thickened vegetable broth and we keep sodium amounts reasonable with lower-sodium broth. By making your own creamy vegetarian chowder, you'll save up to 300 calories, 20 grams of saturated fat and 500 milligrams of sodium per serving compared to many store-bought or restaurant chowders.

Ingredients 6 servings

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  • 3 tablespoons extra-virgin olive oil
  • 1 cup diced onion
  • 1 cup diced celery
  • ½ cup all-purpose flour
  • 1 tablespoon chili powder
  • 1½ teaspoons ground cumin
  • 1 teaspoon dried oregano
  • ¼ teaspoon salt
  • 4 cups reduced-sodium vegetable broth
  • 1 cup whole milk
  • 2 cups diced sweet potato
  • 2 medium poblanos or red or green bell peppers, diced
  • 2 15-ounce cans black beans, rinsed
  • Cilantro for garnish
  • Toasted pepitas for garnish
  • Lime wedges for garnish

Preparation

  • Active

  • Ready In

  1. Heat oil in a large pot over medium heat. Add onion and celery; cook, stirring frequently, until softened and beginning to brown, 3 to 6 minutes. Sprinkle flour, chili powder, cumin, oregano and salt over the vegetables and cook, stirring, for 1 minute more. Add vegetable broth and milk; bring to a gentle boil, stirring constantly.
  2. Stir in sweet potatoes and peppers and bring just to a simmer. Simmer, uncovered, stirring occasionally, until the vegetables are tender, 12 to 15 minutes.
  3. Add black beans and cook, stirring frequently, until heated through, 2 to 4 minutes. Serve topped with cilantro and pepitas, and garnished with lime wedges, if desired.
  • Make Ahead Tip: Cover and refrigerate for up to 3 days, slowly reheat over medium-low or microwave on Medium power.

Nutrition information

  • Serving size: about 1½ cups
  • Per serving: 303 calories; 9 g fat(2 g sat); 10 g fiber; 45 g carbohydrates; 11 g protein; 124 mcg folate; 4 mg cholesterol; 13 g sugars; 0 g added sugars; 3,699 IU vitamin A; 62 mg vitamin C; 122 mg calcium; 3 mg iron; 710 mg sodium; 709 mg potassium
  • Nutrition Bonus: Vitamin C (103% daily value), Vitamin A (74% dv), Folate (31% dv)
  • Carbohydrate Servings: 3
  • Exchanges: 2 starch, 1 vegetable, 1 lean meat, 1½ fat

Reviews 3

November 24, 2014
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By: EatingWell User
Delicious and Satisfying I love this recipe with the milk, it gives it a heartier, chowder-like consistency. I also throw in a can of diced, fire roasted tomatoes and whatever else I might have hanging out in the pantry. (Corn is yummy in this, too.)
September 12, 2014
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By: EatingWell User
Needs more spice for my family Maybe it's soup without the milk, but I made it both ways and it was much better without the milk. I added a can of fire roasted tomatoes with the beans and it was excellent. Pros: Quick and easy Cons: Milk
September 12, 2014
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By: EatingWell User
True title Forget the milk. I made it both ways and it was much better without it. I also added a can of fire roasted tomatoes with the beans. Pros: Quick and tasty Cons: Milk didn't add anything
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