Roasted Corn & Poblano Chowder

Roasted Corn & Poblano Chowder

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From: Diabetic Living Magazine

Roasting the corn and peppers in the oven before adding them to the soup adds intense flavor to this chowder recipe. Before serving, blend half of the soup to ensure a thicker base.

Ingredients 6 servings

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Original recipe yields 6 servings
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  • 3 cups fresh corn kernels (see Tip)
  • 1 medium red bell pepper, chopped ( ¾ cup)
  • 1 medium fresh poblano pepper, seeded and chopped (see Tip)
  • 1 medium onion, chopped ( ½ cup)
  • 1 fresh jalapeño pepper, seeded and chopped (see Tip)
  • 2 cloves garlic, minced
  • ½ teaspoon ground cumin
  • 2 teaspoons canola oil
  • 2½ cups lower-sodium vegetable broth
  • 2½ cups water
  • 2 medium tomatillos, husked and chopped (1 cup)
  • ¼ cup chopped fresh cilantro
  • ⅓ cup light sour cream
  • Fresh cilantro sprigs (optional)


  • Prep

  • Ready In

  1. Preheat oven to 450°F. Coat two 15x10-inch baking pans with cooking spray. Add corn, bell pepper, poblano pepper, onion, and jalapeño in even layers in the pans. Roast, uncovered, for 35 minutes or until the vegetables are lightly charred, stirring once.
  2. Meanwhile, cook and stir garlic and cumin in hot oil in a large saucepan over medium-low heat for 30 to 60 seconds or until fragrant. Add broth and the water. Bring to boiling. Add the roasted corn mixture and the tomatillos. Return to boiling; reduce heat. Simmer, covered, for 5 minutes.
  3. Cool slightly. Ladle half of the soup into a blender. Cover and blend until smooth. Return the blended portion to the saucepan with the remaining soup. Stir in chopped cilantro. To serve, ladle the soup into bowls. Top each serving with a dollop of sour cream and, if desired, a sprig of fresh cilantro.
  • Tips: If you cannot find fresh corn, substitute 3 cups frozen whole kernel corn, thawed and patted dry with paper towels.
  • Because hot chile peppers contain volatile oils that can burn your skin and eyes, avoid direct contact with them as much as possible. When working with chile peppers, wear plastic or rubber gloves. If your bare hands do touch the peppers, wash your hands and nails well with soap and warm water.

Nutrition information

  • Serving size: 1 cup
  • Per serving: 135 calories; 4 g fat(1 g sat); 3 g fiber; 25 g carbohydrates; 4 g protein; 49 mcg folate; 4 mg cholesterol; 5 g sugars; 1,340 IU vitamin A; 87 mg vitamin C; 39 mg calcium; 1 mg iron; 247 mg sodium; 369 mg potassium
  • Nutrition Bonus: Vitamin C (145% daily value), Vitamin A (27% dv)
  • Carbohydrate Servings:
  • Exchanges: 1½ starch, ½ fat, ½ vegetable

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