Eat Smart Recipe - Corn Chowder


1 small onion, cut into 1 ¼ inch dice (about 1 cup)
6 small garlic cloves, minced (about 1 tablespoon)
6 to 7 cups no-oil, low‑sodium vegetable stock
6 cups fresh or frozen corn kernels (from 6 fresh cobs or about 24 ounces frozen)
1 large russet potato (about ¾ pound), scrubbed and cut into ¼ inch dice (about 3 cups)
1 medium red bell pepper, cored, seeded, and cut into ¼ inch dice (about 1 cup)
1 tsp finely chopped fresh parsley
1 tsp finely chopped fresh thyme
1⁄3 cup almond flour
Sea salt and freshly ground black pepper


1. In a large stew pot or Dutch oven, place the onion, garlic, and 1 ½ cups of the vegetable stock. Cover the pot and bring to a boil over high heat. Reduce the heat to low and simmer, covered, until the onion is translucent, about 10 minutes.
2. Add the corn, potato, and 4 ½ cups of the remaining stock. Bring to a boil over medium heat. Reduce the heat and simmer until the potato is soft, 10 to 15 minutes.
3. Transfer half of the mixture to a blender and blend until smooth. Return to the pot. Add up to 1 cup stock to adjust the consistency if necessary.
4. Add the bell pepper, parsley, and thyme. Bring to a simmer and cook for another 10 minutes, until the flavors have blended and the pepper is tender.
1. Meanwhile, place the flour and 1⁄3 cup water in the blender and blend until smooth. Stir the almond cream into the chowder. Add salt and pepper to taste. Serve hot.
Storage: Cool soup completely and transfer to an airtight container. Store in the refrigerator for 4 to 5 days or in the freezer for up to 1 month.