This soup is a chowder makeover; it’s got a rich texture and is full of sweet corn flavor, without any of the fat that’s found in your typical chowder. Instead of using butter or heavy cream, this chowder gets its creaminess from a mixture of skim milk and chickpea flour, which is a great source of protein and fiber. If you don’t have chickpea flour at home, I would recommend substituting it with cornmeal to enhance the chowder’s corn flavor, or with almond flour. Ingredients:
1/2 onion, diced 2 cloves garlic, minced 3 stalks celery, diced 1 red pepper, diced 1 large russet potato, peeled and diced 1 (16 oz.) bag frozen corn 1/2 teaspoon paprika 3 1/2 cups fat-free, reduced sodium chicken broth 1 cup skim milk 3 tablespoons of chickpea flour (may substitute with almond flour, or any kind of flour you have) a few dashes of cayenne pepper, to taste salt and pepper, to taste ***If you want to make this soup vegetarian, simply replace the chicken broth with vegetable broth, and substitute the skim milk with almond milk, cashew milk, rice milk, or coconut milk. Directions: 1. Spray the bottom of a large soup pot with cooking spray, and sauté the onions, garlic, peppers, and potatoes for a few minutes over medium heat until they start to soften. Add the frozen corn and 1/2 cup of broth and bring to a boil; then lower the heat to a simmer, cover with a lid, and cook for 10 minutes. 2. Add the paprika and remaining 3 cups of broth. In a separate bowl, whisk the flour and milk together and add it to the soup. Bring the soup to a boil, give a good stir, lower the heat to a simmer, cover, and cook for 15 minutes. 3. To make this chowder a bit thicker and heartier, use an immersion blender to puree some of the vegetables. I pureed just a small amount, since I wanted a chunky chowder. Add a few dashes of cayenne pepper, salt, and black pepper, and taste. Add more seasoning if needed until you reach your desired taste and level of heat from the cayenne pepper. Serve immediately.
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