Name: Quinoa Corn Chowder
Prep time: 5 min
Cook time: 15 min
Total time: 20 min
Ingredients: 2 tablespoons olive oil; 1 cup white onion (chopped); 1 cup leek (sliced (white part only)); 1 carrot (diced); 1/2 cup quinoa (uncooked); 3 cups frozen corn (preferably organic); 3 cups vegetable broth; 1 bay leaf; 1/4 teaspoon ground black pepper; 1/4 teaspoon sea salt; 1/8 teaspoon cayenne pepper; 1/8 teaspoon saffron; 1 cup red pepper (diced); parsley for garnish (optional)

The best recipe for Quinoa Corn Chowder

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quinoa corn chowder vegan gluten free best recipe

Corn chowder and I have never been friends. To be honest, I’m not sure I have ever had traditional corn chowder made with cream. It always looked good, but I knew it wouldn’t make me feel good.

Problem solved…replace cream with quinoa!!!

This recipe uses blended quinoa to create a mock cream based soup (yet another reason to love quinoa!)

Using quinoa in place of cream (per cup) drastically cuts the amount of fat down by 40 grams, increases the fiber content by 5 grams, increases the protein content by 6 grams and it tastes great to boot! I would say this is a winning situation!

Quinoa Corn Chowder

The best recipe for Quinoa Corn Chowder

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Prep Time: 5

Cook Time: 15

Total Time: 20

Course: Main Meal, Soup

Cuisine: American, Gluten Free, Vegan

Servings:

Calories: 633kcal

Cost: $10

Ingredients

2 tablespoons olive oil
1 cup white onion chopped
1 cup leek sliced (white part only)
1 carrot diced
1/2 cup quinoa uncooked
3 cups frozen corn preferably organic
3 cups vegetable broth
1 bay leaf
1/4 teaspoon ground black pepper
1/4 teaspoon sea salt
1/8 teaspoon cayenne pepper
1/8 teaspoon saffron
1 cup red pepper diced
parsley for garnish optional

Instructions

In a large saucepan, add olive oil, onions and leeks and sauté over medium heat until translucent. Add carrots and sauté an additional 2 minutes.
Add broth, uncooked quinoa, 2 cups of the corn, bay leaf, ground black pepper, sea salt, cayenne pepper and saffron. Bring to a boil, reduce heat and cover. Simmer for 15 minutes or until quinoa is cooked.
Remove from heat, discard bay leaf and either use a hand-held immersion blender or blender/food processor to puree soup. I used a vitamix. (add more broth if soup is too thick)
Return soup to saucepan over low heat. Add remaining cup of corn and diced red pepper and cook until heated through. Season with additional salt and pepper if needed.
Serve warm and enjoy 🙂

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Author
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Cristina Cavanaugh RD LDN

As a registered dietitian and a devoted mother, my passion lies in promoting health and wellness. With a Master's degree in Human Nutrition, I advocate for a realistic, balanced approach centered around whole foods and plant-based eating, aiming to empower individuals with small, impactful changes for long-lasting well-being instead of restrictive diets.

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