MEXICAN CORN CHOWDER THE ULTIMATE FALL SOUP THAT WILL DELIGHT!
Jo Knows Nutrition by Joanne Nijhuis
As autumn settles in and the days grow cooler, nothing says cozy quite like a hearty bowl of soup. This savoury Mexican corn chowder is best prepared with local corn on the cob fresh from our farm fields. Why not double or triple the recipe and freeze for handy meals when life gets busy? Serve for lunch or dinner with your favourite fixings and crusty whole grain bread for dipping. Delish!
DID YOU KNOW?
A serving of corn kernels (1/2 cup or 125 ml) is a good source of gut-loving insoluble fibre, vitamin C, important B vitamins and minerals such as zinc, magnesium copper, manganese and iron. Chili powder, paprika and cumin are common spices added to soups and stews that are intensely flavourful and healthy for you. Rich in antioxidants, these spices may reduce inflammation and are good for your heart and immune system.
INGREDIENTS
- 2 Tablespoons (30 ml) olive oil or vegetable oil of
choice
- 1 cup (250 ml) red or white onion, chopped
- 2 garlic cloves, minced or ½ teaspoon (2.5 ml)
garlic powder
- 1-2 jalapeño peppers, seeded and diced or ¼ – ½
teaspoon (1.25-2.5 ml) red chili flakes, crushed,
optional
- 3 cups (750 ml) white or yellow potatoes, diced
- 1 red pepper, chopped
- 4 cups (1000 ml) fresh or frozen corn kernels
- 14.4 fluid ounces (400 ml) coconut milk
- 3 ½ cups (875 – 900 ml) vegetable or chicken broth
- ¼- ½ cup (63-125 ml) fresh cilantro, chopped,
optional
- 1 tablespoon (15 ml) fresh lime juice, optional
- ½ teaspoon (2.5 ml) chili powder
- ¼ teaspoon (1.25 ml) cumin, optional
- ¼ teaspoon (1.25 ml) smoked paprika, optional
- To garnish, add sour cream (milk or plant based), Greek yogurt, cilantro, or sliced green onions.
INSTRUCTIONS
- In a large pot, add the oil and sauté over medium heat the onion, garlic, jalapeño peppers or red chili flakes, potatoes, red pepper, and corn kernels, until the potatoes have softened (6-8 minutes).
- Stir in the coconut milk, broth, cilantro, lime juice, chili powder, cumin, and smoked paprika and simmer on low heat for 25-35 minutes.
- Taste and correct seasoning with salt and pepper, if using.
- For a smoother texture, cool the soup and blend half with an immersion or regular blender. Reheat on medium heat, stirring often.
- Ladle the soup into bowls and garnish with sour cream, yogurt, cilantro or green onions.
ENJOY!
ENJOY!
Joanne Nijhuis MSc, RD is a consulting, media and culinary dietitian in Simcoe Grey Bruce on a mission to entertain and educate through her love of food. In addition to recipe development and writing for several publications, Joanne offers cooking demos/classes and individual counselling – in person and online via Zoom Health. For more information, email Joanne at jo.knows.nutrition@outlook.com