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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.

Source: EatingWell Magazine, Soup Cookbook

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Ingredients

Ingredient Checklist

Directions

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.

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  • 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.

Tips

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

Nutrition Facts

1 1/2 cups
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.

2 starch, 1 1/2 fat, 1 lean protein, 1 vegetable

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