Yellow potatoes on a farm in Gillette, New Jersey
Image by Tom Sulcer

Potato Corn Chowder

This simple and easy recipe can deliver a healthy and hearty soup in just a few minutes, and can easily be adapted to a vegan or gluten-free diet. For a vegan diet, substitute vegetable broth and unsweetened plant-based milk for the chicken broth and milk. For a gluten-free diet, substitute corn starch for flour as a thickener. You can also make this more protein-rich by adding some diced bacon, ham, or even cooked chicken. Enjoy!


Ingredients:

  • 1 medium onion, chopped
  • 1 tablespoon olive oil
  • 2 cans (14-1/2 ounces each) chicken OR vegetable broth
  • 3 large potatoes, peeled and cubed
  • 1 can (15-1/4 ounces) whole kernel corn, drained OR around 2 cups of frozen corn kernels
  • 1 cup milk (OR unsweetened plant-based), divided
  • 1/3 cup all-purpose flour
  • ½ teaspoon dried thyme (optional)
  • ½ teaspoon garlic powder (optional)
  • Salt and pepper to taste

Directions:

  1. In a large saucepan, cook and stir onion in oil over medium heat until tender. Add broth and potatoes; bring to a boil.
  2. Reduce heat; cover and simmer for 10-15 minutes or until potatoes are tender.
  3. Stir in the corn, dried thyme and garlic powder if desired, and 1/2 cup milk.
  4. In a small bowl, whisk flour and remaining milk until smooth. Stir into soup; return to a boil.
  5. Cook and stir for 2-3 minutes or until thickened. Season with salt and pepper to taste.

Nutrition Information (calculated using 2% milk): Serving size: 1 cup | Servings per recipe: 8 | Calories: 176, total fat: 3 g, saturated fat: 1 g, cholesterol: 5 mg, sodium: 759 mg, carbohydrates: 31 g, fiber: 3 g, sugar: 7 g, protein: 5 g

*Recipe adapted from Taste of Home

Contact

Marybeth Mitcham
Nutrition, Food Safety, and Healthy Living Educator
mem467@cornell.edu
518-623-3291 or 668-4881

Last updated January 22, 2021