Healthy and Fresh Corn Chowder Soup Recipe

of 13

Healthy fresh corn chowder crwod pleasing dish

Healthy fresh corn chowder coconut bacon

Healthy fresh corn chowder smooth and very creamy

Healthy fresh corn chowder vegetable borth

Healthy fresh corn chowder add the rest of ingredients

Healthy fresh corn chowder heat avocado oil

Healthy fresh corn chowder spray a baking sheet

Healthy fresh corn chowder prepare the coconut flakes

Healthy fresh corn chowder preheat the oven

Healthy fresh corn chowder with coconuts flakes

Healthy fresh corn chowder swaps

Delicious healthy fresh corn chowder

Healthy fresh corn chowder

Healthy and Fresh Corn Chowder Soup Recipe

Buy Now

This healthy and fresh corn chowder soup recipe is filled with fresh summer flavors and topped with hearty coconut bacon. Did you know that chowder has an official definition? You can’t just dress up any soup and call it a chowder, this category has some standards. To be a true chowder, soup needs to contain cream, a pork product, and potatoes.

Who landed on this strange list of qualifications, I will never know, but I am grateful that through them this delicious category of soup was born.

This corn chowder soup recipe is a lightened up version of the original. We make a few healthy swaps that make this soup loads healthier and every bit as creamy and delicious.

Let’s get started

So, let’s look at those essential chowder ingredients and see how we can improve on them.

Cream

As the numbers of those who are lactose intolerant are only growing, we were on a mission to make this soup creamy and delicious without the dairy. So, instead of reaching for a carton of cream, grab a handful of cashews instead. Our Healthy Fresh Corn Chowder will still be every bit as creamy and even healthier.

Instead of pouring in saturated fat and causing allergies, we get a healthy dose of unsaturated heart healthy fats and essential minerals.

Pork Product

Most chowders start with bacon, but in the name of keeping this corn chowder healthier, we opt for a much healthier way to add in that nice smokey flavor. The stand-in? Coconut bacon. If you haven’t heard of this food miracle yet, it is time to hop on the train. Coconut bacon is crunchy, sweet and smokey, and every bit as delicious.

Swapping in coconut bacon also cuts down on artery-clogging fats and adds vitamins and minerals.

Potatoes: No swap needed here! We kept healthy potatoes in our recipe and even upped the health ante by leaving their skins on.

In addition to these healthy swaps, there are a few other ingredients that make this corn chowder one of the healthiest soups around!

Corn is the flavor backbone of this soup, but it also provides plenty of nutrition. Corn can actually improve digestion and reduce the rick of related cancers and it can help manage diabetes. Corn is also a source of slow digesting carbohydrates which can help regulate blood sugar levels and help us maintain a healthy weight.

Red bell pepper adds a nice depth of flavor to our soup, and it is full of nutrients! One bell pepper contains three times the vitamin C of an orange. But, this pepper doesn’t stop there. It contains stellar amounts of vitamin B, A, E and K. It can prevent cancer, support eye health, and promote healthy skin.

Ingredients for the corn chowder soup recipe:

For the coconut bacon:

• 2 cups dried coconut flakes
• 1/4 cup liquid aminos OR 3 tablespoons tamari
• 3 tablespoons maple syrup
• 1 tablespoon liquid smoke
• 2 teaspoons smoked paprika
• 1 teaspoon garlic powder

For the soup:

• 1 tablespoon avocado oil
• 1 onion, diced
• 3 garlic cloves, minced
• 4 ears of corn, kernels cut off the cob
• 1 red bell pepper, diced
• 2 cups chopped baby potatoes
• 1 teaspoon salt
• 1/2 teaspoon pepper
• 1 quart vegetable broth
• 3/4 cup raw cashew pieces, soaked overnight
• 2 tablespoons lime juice

Directions to make the corn chowder soup:

1. Preheat the oven to 350 degrees. In a bowl, whisk together all the coconut bacon ingredients except the coconut flakes.

2. Add the coconut flakes to a bowl and pour over the liquid mixture. Toss well to coat.

3. Spray a baking sheet with nonstick coconut oil spray and evenly distribute the coconut flakes onto the tray. Pour over any of the remaining flavoring mixture. Bake for 25-30 minutes, tossing every 10 minutes. Once the coconut bacon is caramelized, remove it from the oven and let cool completely, to get crispy, before serving.

4. In a soup pot, heat the avocado oil over medium high. Add in the onion and cook until translucent, about 7-10 minutes. Add in the garlic and sauté for another 30 seconds.

5. Add the corn, pepper, potatoes, salt and pepper into the pot. Cook until the corn brightens in color and the vegetables just begin to become tender.

6. Add in the vegetable broth and bring the mixture to a simmer. Cover and simmer for 15 minutes, or until the potatoes are fork tender.

7. While the soup is simmering, drain and rinse the cashews. Add them to a high speed blender 2 cups of water. Blend until smooth and very creamy. Remove the soup from the heat and add in the blended cashew cream. Add in the lime juice and stir to combine.

8. Serve with coconut bacon and scallions.

Conclusion

This corn chowder soup is a crowd-pleasing dish that everyone will love! It is full of fresh ingredients that give this soup so much flavor. It includes healthy swaps to reduce unhealthy saturated fats and increase nutrients.

Continue to Content

Yield: 6

Healthy and Fresh Corn Chowder Soup Recipe

Print

This healthy and fresh corn chowder soup recipe is filled with fresh summer flavors and topped with hearty coconut bacon. 

Prep Time 5 minutes

Cook Time 45 minutes

Total Time 50 minutes

Ingredients

For the coconut bacon:

• 2 cups dried coconut flakes
• 1/4 cup liquid aminos OR 3 tablespoons tamari
• 3 tablespoons maple syrup
• 1 tablespoon liquid smoke
• 2 teaspoons smoked paprika
• 1 teaspoon garlic powder

For the soup:

• 1 tablespoon avocado oil
• 1 onion, diced
• 3 garlic cloves, minced
• 4 ears of corn, kernels cut off the cob
• 1 red bell pepper, diced
• 2 cups chopped baby potatoes
• 1 teaspoon salt
• 1/2 teaspoon pepper
• 1 quart vegetable broth
• 3/4 cup raw cashew pieces, soaked overnight
• 2 tablespoons lime juice

Instructions

1. Preheat the oven to 350 degrees. In a bowl, whisk together all the coconut bacon ingredients except the coconut flakes.
2. Add the coconut flakes to a bowl and pour over the liquid mixture. Toss well to coat.
3. Spray a baking sheet with nonstick coconut oil spray and evenly distribute the coconut flakes onto the tray. Pour over any of the remaining flavoring mixture. Bake for 25-30 minutes, tossing every 10 minutes.  Once the coconut bacon is caramelized, remove it from the oven and let cool completely, to get crispy, before serving.
4. In a soup pot, heat the avocado oil over medium high. Add in the onion and cook until translucent, about 7-10 minutes. Add in the garlic and sauté for another 30 seconds.
5. Add the corn, pepper, potatoes, salt and pepper into the pot. Cook until the corn brightens in color and the vegetables just begin to become tender.
6. Add in the vegetable broth and bring the mixture to a simmer. Cover and simmer for 15 minutes, or until the potatoes are fork tender.
7. While the soup is simmering, drain and rinse the cashews. Add them to a high speed blender 2 cups of water. Blend until smooth and very creamy. Remove the soup from the heat and add in the blended cashew cream. Add in the lime juice and stir to combine.
8. Serve with coconut bacon and scallions.

Nutrition Information:

Yield:

6

Serving Size:

1
Amount Per Serving: Calories: 407Total Fat: 19gSaturated Fat: 9gTrans Fat: 0gUnsaturated Fat: 8gCholesterol: 0mgSodium: 1979mgCarbohydrates: 56gFiber: 7gSugar: 23gProtein: 10g