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.

EatingWell Test Kitchen
Source: EatingWell Magazine, Soup Cookbook


Ingredient Checklist


Instructions Checklist
  • 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.

  • 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.

  • 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.


To make ahead: Cover and refrigerate for up to 3 days, slowly reheat over medium-low or microwave on Medium power.

Nutrition Facts

307 calories; protein 11.2g; carbohydrates 43.4g; dietary fiber 10g; sugars 7g; fat 10g; saturated fat 1.8g; cholesterol 4.1mg; vitamin a iu 7609IU; vitamin c 35.1mg; folate 60.5mcg; calcium 153.9mg; iron 3.3mg; magnesium 90.6mg; potassium 703.8mg; sodium 310.3mg; thiamin 0.3mg.

Reviews (1)

Read More Reviews
3 Ratings
  • 5 star values: 1
  • 4 star values: 0
  • 3 star values: 2
  • 2 star values: 0
  • 1 star values: 0
Rating: 3 stars
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 Read More
Rating: 3 stars
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 Read More
Rating: 5 stars
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.) Read More