dish
Vegetarian Corn Chowder

6
Serves
243
Calories
15
Nutrients
16
Vitamins

Ingredients

2 large ears of corn , shucked
1 teaspoon olive oil
1/2 cup chopped onion
1/2 cup chopped celery
1 sprig fresh thyme
1 1/2 cups low-sodium vegetable broth
6 small red potatoes
2 cups reduced fat (2%) milk
1 teaspoon chopped, fresh dill

Cooking Instructions

1. Preheat the grill or broiler.

2. Grill or broil the corn until it turns golden brown. Set aside to cool.

3. Heat the oil in a soup pot over low heat. Add the onion, celery, thyme and bay leaf and cook until the vegetables are soft, about 10 minutes.

4. Meanwhile, slice the corn kernels from the cob.

5. Dice the potatoes and add them to the soup pot with the vegetable broth. Simmer until the potatoes are just tender, about 10 minutes. Add the milk, peppers, corn and dill and heat thoroughly. Remove and discard the thyme and bay leaf. Adjust the salt and pepper and serve.

Serving Size: 1 cup

Nutrition Information

Number of Servings: 6
Serving Size
0
Calories
243
Protein
9 g
Total Carbohydrate
49 g
Dietary Fiber
5 g
Soluble Fiber
1 g
Insoluble Fiber
4 g
Sugar
11 g
Total Fat
3 g
Saturated Fat
1 g
Monounsaturated Fat
1 g
Polyunsaturated Fat
1 g
Trans Fatty Acid (tfa)
0 g
Cholesterol
6 mg
Omega-3 Fatty Acid
0 g
Omega-6 Fatty Acid
0 g
Percent Calories from Protein
14 %
Percent Calories from Carbohydrate
76 %
Percent Calories from Fat
10 %
Vitamin A
1213 IU
Vitamin B1- Thiamin
0 mg
Vitamin B2 - Riboflavin
0 mg
Vitamin B3 - Niacin
4 mg
Vitamin B6
1 mg
Vitamin B12
0 mcg
Biotin
2 mcg
Vitamin C
61 mg
Vitamin D
33 IU
Folate
53 mcg
Vitamin E
1 IU
Vitamin K
2 mcg
Pantothenic Acid
1 mg
Calcium
120 mg
Iron
2 mg
Phosphorus
211 mg
Potassium
1330 mg
Sodium
331 mg
Zinc
1 mg