Diets

Corn and Quinoa Chowder

Organic red quinoa, available in most whole food markets, makes this chowder look festive, but the flavor’s just as good with white.

Organic red quinoa, available in most whole food markets, makes this chowder look festive, but the flavor’s just as good with white.

Servings
6

Ingredients

  • 3/4 cup red or white quinoa, rinsed and drained
  • 1 tsp. cumin seeds
  • 1 1/2 Tbs. olive oil
  • 2 1/2 cups fresh or frozen corn kernels
  • 1 large red potato, diced (about 1 cup)
  • 4 small shallots, chopped (about 1/4 cup)
  • 4 cups low-sodium vegetable broth
  • 2 cups plain soymilk
  • 1 large red bell pepper, diced
  • 3 Tbs. chopped cilantro, plus a few sprigs for garnish

Preparation

1. Toast quinoa and cumin seeds in pot over medium-high heat, 3 to 4 minutes, or until golden and fragrant, stirring constantly. Transfer to bowl.

2. Heat oil in pot; add corn, potato and shallots. Sauté 5 minutes, or until shallots are translucent. Add broth and soymilk, and bring to a boil. Stir in quinoa mixture. Reduce heat to medium-low, cover and simmer 10 minutes. Stir in bell pepper, cover and simmer 5 minutes, or until quinoa and vegetables are tender.

3. Remove from heat; stir in chopped cilantro. Season to taste with salt and pepper. Ladle into soup bowls, and garnish with cilantro sprigs and lime wedges, if desired.

Nutrition Information

  • Calories 253
  • Carbohydrate Content 44 g
  • Cholesterol Content 0 mg
  • Fat Content 7 g
  • Fiber Content 5 g
  • Protein Content 8 g
  • Saturated Fat Content 0 g
  • Sodium Content 378 mg
  • Sugar Content 1 g