Creamy Corn Chowder

It’s National Soyfoods Month! And people always ask us about soy—should they eat it—and is it safe? Especially vegetarians seem to want to know since it’s a great vegan source of protein.

Soy foods offer a great plant –based source of protein, as well as fiber, calcium and the phytonutrient, isoflavones, which helps to keep your heart and bones healthy. In the Asian cultures they’ve been eating soy foods for centuries and they have a much lower risk of breast and prostate cancer and heart disease. We simply recommend sticking to the whole soy food, not the processed form that you find in some foods. Whole soy foods are those like edamame, tofu, soy milk, soybeans, miso and tempeh. Processed soy foods have been made when the soy protein isolates have been pulled out of the original soy food and placed into a food—like in soy powders, in some bars and soy meals. Like with all foods, we like the real deal, and don’t recommend going for the processed version, this way you’ll reap the benefits without the downsides.

Potato & Corn Soup

So why not start today with a little extra boost in your nutrients? Start with this recipe including soy milk – Creamy Corn Chowder! (And for more of our recipes with soy try Choco-nilla Oats & Quinoa Swirl and our Barbeque Spice Rubbed Tofu)

Note: when it comes to soy foods, we do recommend choosing organic; otherwise it’s likely genetically modified and we just don’t know the long term effect of GMO foods yet.

 

Creamy Corn Chowder

Serve: 6

 

Ingredients

2 cups water

3 medium Russet potatoes, cut into 1/2 inch cubes with skin

1/2 large onion, chopped

1 tsp vegetable bouillon powder

2 tsp dried parsley

1/4 tsp salt

1/4 tsp pepper

1 (14.5 oz) can cream style corn

1 small red bell pepper

1 cup vanilla soymilk

 

Directions

  1. Add 2 cups of water to a medium saucepan. Add the potatoes, onion, bouillon, parsley, salt and pepper and bring to a boil. Once boiling, lower heat and allow mixture to simmer for about 15 to 20 minutes or until potatoes are tender.
  2. Remove pan from heat and add the corn, stirring well. Remove about two cups of the mixture and place into a blender. Be careful not to over blend which would cause the potatoes to become gummy; blend just briefly.
  3. Then place the pureed mixture back into the saucepan and heat over low heat. Add the bell peppers and then slowly stir in the soy milk. Heat thoroughly until peppers become a bit tender. Add any of the seasoning to taste!

 

Nutrition Facts per serving (about 1 cup): 153 calories, 1 g fat, 0 g saturated fat, 0 mg cholesterol, 320 mg sodium, 34 g carbs, 3 g fiber, 4 g sugar, 5 g protein

 

Creamy Corn Chowder
 
Author:
Serves: 6
Ingredients
  • 2 cups water
  • 3 medium Russet potatoes, cut into ½ inch cubes with skin
  • ½ large onion, chopped
  • 1 tsp vegetable bouillon powder
  • 2 tsp dried parsley
  • ¼ tsp salt
  • ¼ tsp pepper
  • 1 (14.5 oz) can cream style corn
  • 1 small red bell pepper
  • 1 cup vanilla soymilk
Instructions
  1. Add 2 cups of water to a medium saucepan. Add the potatoes, onion, bouillon, parsley, salt and pepper and bring to a boil. Once boiling, lower heat and allow mixture to simmer for about 15 to 20 minutes or until potatoes are tender.
  2. Remove pan from heat and add the corn, stirring well. Remove about two cups of the mixture and place into a blender. Being careful not to over blend which would cause the potatoes to become gummy, blend just briefly.
  3. Then place the pureed mixture back into the saucepan and heat over low heat. Add the bell peppers and then slowly stir in the soy milk. Heat thoroughly until peppers become a bit tender. Add any of the seasoning to taste!!
Nutrition Information
Calories: 153 Fat: 1 g Saturated fat: 0 g Carbohydrates: 34 g Sugar: 4 g Sodium: 320 mg Fiber: 3 g Protein: 5 g Cholesterol: 0 mg

 

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