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Hello! I’m Anjali. I’m a board certified health coach, author, wife, mom and food lover from the SF Bay area (now living in Seattle, WA!); with a passion for delicious food and a desire to make healthy eating easy, tasty and fun! Learn more about me here and stay for a while!

Creamy Corn and Quinoa Chowder

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Creamy Corn and Quinoa Chowder - easy healthy recipes, tasty healthy recipes, delicious healthy recipes, vegetarian healthy recipes, quick and easy recipes for picky eaters #healthyfood #food

It has been so cold in the Bay Area lately! Well, cold for the Bay Area that is (30-40 degrees). And because of that I’ve been making a lot of soups.

One soup in particular that the husband and I both love is this Corn and Quinoa Chowder. Corn Chowder is one of the husband’s favorite soups, but I never eat more than 2 bites of it because the traditional recipe (made with butter, cream, milk) is way too heavy for me.

I had been looking for a healthier version for a long time when I came across this Vegetarian Times recipe. I’ve made quite a few modifications to it to give it more depth of flavor (I found the Vegetarian Times version as-is to be too bland) – but it was a great base and inspiration for this soup!

Creamy Corn and Quinoa Chowder - easy healthy recipes, tasty healthy recipes, delicious healthy recipes, vegetarian healthy recipes, quick and easy recipes for picky eaters #healthyfood #food

What makes this corn chowder healthier?

No cream or butter, for starters. Tons of fresh veggies to give it a nice bite, and quinoa – the secret star ingredient for texture and protein. Unsweetened, organic, plain soymilk gives it a creamy taste without the extra fat and calories (and trust me, the soup doesn’t even have a hint of soy flavor – it’s amazing!)

Creamy Corn and Quinoa Chowder - easy healthy recipes, tasty healthy recipes, delicious healthy recipes, vegetarian healthy recipes, quick and easy recipes for picky eaters #healthyfood #food

The Ingredients

Adapted from Vegetarian Times

  • 3/4 cup white quinoa, rinsed and drained  
  • 1 tsp. cumin seeds
  • 1/2 Tbsp olive oil or organic canola oil
  • 2 1/2 cups fresh or frozen corn kernels
  • 1 large red potato, diced (about 1 cup)
  • 4 small shallots, chopped
  • 4 cups low-sodium vegetable broth
  • 2 cups plain, unsweetened, organic soymilk (I used WestSoy)
  • 1 large red bell pepper, diced
  • 3 Tbs. chopped cilantro, plus a few sprigs for garnish
  • Lime wedges
  • 1/2-1 tsp cumin powder (I’d suggest adding 1/2 tsp, stirring and only adding more if you feel it needs more cumin flavor)
  • 1/8-1/4 tsp crushed red pepper (to taste, depending on how spicy you like things)
  • 1/4-1/2 tsp salt (to taste)
  • 1/4 tsp black pepper

Creamy Corn and Quinoa Chowder - easy healthy recipes, tasty healthy recipes, delicious healthy recipes, vegetarian healthy recipes, quick and easy recipes for picky eaters #healthyfood #food

The Directions

Step 1: Toast quinoa and cumin seeds in pot over medium-high heat, 3 to 4 minutes, or until golden and fragrant, stirring constantly. Transfer to bowl.

Creamy Corn and Quinoa Chowder - easy healthy recipes, tasty healthy recipes, delicious healthy recipes, vegetarian healthy recipes, quick and easy recipes for picky eaters #healthyfood #food

Step 2: Heat oil in pot; add corn, potato and shallots. Sauté 5 minutes, or until shallots are translucent.

Creamy Corn and Quinoa Chowder - easy healthy recipes, tasty healthy recipes, delicious healthy recipes, vegetarian healthy recipes, quick and easy recipes for picky eaters #healthyfood #food

Step 3: Add broth and soymilk and bring to a boil. Stir in quinoa mixture and all spices (cumin powder through black pepper). Reduce heat to medium-low, cover and simmer 10 minutes.

Creamy Corn and Quinoa Chowder - easy healthy recipes, tasty healthy recipes, delicious healthy recipes, vegetarian healthy recipes, quick and easy recipes for picky eaters #healthyfood #food

Step 4: Stir in bell pepper, cover and simmer 5 minutes, or until quinoa and vegetables are tender. Remove from heat; stir in chopped cilantro.

Creamy Corn and Quinoa Chowder - easy healthy recipes, tasty healthy recipes, delicious healthy recipes, vegetarian healthy recipes, quick and easy recipes for picky eaters #healthyfood #food

Step 5: Ladle into soup bowls, and garnish with cilantro sprigs and lime wedges (squeeze lime juice into soup and stir before eating).

Creamy Corn and Quinoa Chowder - easy healthy recipes, tasty healthy recipes, delicious healthy recipes, vegetarian healthy recipes, quick and easy recipes for picky eaters #healthyfood #food

One HUGE bowl of this chowder only has ~250 calories, 8g protein and 5g fiber. It’s also vegan and gluten-free (but it doesn’t taste like it!)

The husband totally validated how creamy the soup tasted – “just like regular corn chowder,” he said. I loved the combination of flavors with the cumin, cilantro, lime, and slight hint of heat from the crushed red pepper. Absolutely delicious.

Creamy Corn and Quinoa Chowder - easy healthy recipes, tasty healthy recipes, delicious healthy recipes, vegetarian healthy recipes, quick and easy recipes for picky eaters #healthyfood #food

Print Recipe
0 from 0 votes

Creamy Corn and Quinoa Chowder

Corn chowder is often a very heavy soup. I lightened things up with soymilk plus stirred in quinoa for a protein boost.
Prep Time10 mins
Cook Time20 mins
Total Time30 mins
Course: Soup
Cuisine: American
Servings: 6 servings
Calories: 253kcal

Ingredients

  • 3/4 cup white quinoa rinsed and drained
  • 1 tsp. cumin seeds
  • 1/2 Tbsp olive oil or organic canola oil
  • 2 1/2 cups fresh or frozen corn kernels I used EarthBound Farm's Organic Frozen Corn
  • 1 large red potato diced (about 1 cup)
  • 4 small shallots chopped
  • 4 cups low-sodium vegetable broth
  • 2 cups plain unsweetened, organic soymilk (I used WestSoy)
  • 1 large red bell pepper diced
  • 3 Tbs. chopped cilantro plus a few sprigs for garnish
  • Lime wedges
  • 1/2-1 tsp ground cumin I'd suggest adding 1/2 tsp, stirring and only adding more if you feel it needs more cumin flavor
  • 1/8-1/4 tsp crushed red pepper to taste, depending on how spicy you like things
  • 1/4-1/2 tsp salt to taste
  • 1/4 tsp ground black pepper

Instructions

  • Toast quinoa and cumin seeds in pot over medium-high heat, 3 to 4 minutes, or until golden and fragrant, stirring constantly. Transfer to bowl.
  • Heat oil in pot; add corn, potato and shallots. Sauté 5 minutes, or until shallots are translucent.
  • Add broth and soymilk and bring to a boil. Stir in quinoa mixture and all spices (cumin powder through black pepper). Reduce heat to medium-low, cover and simmer 10 minutes.
  • Stir in bell pepper, cover and simmer 5 minutes, or until quinoa and vegetables are tender. Remove from heat; stir in chopped cilantro.
  • Ladle into soup bowls, and garnish with cilantro sprigs and lime wedges (squeeze lime juice into soup and stir before eating).

Notes

Adapted from Vegetarian Times

Nutrition

Calories: 253kcal | Carbohydrates: 44g | Protein: 8g | Fat: 7g | Sodium: 378mg | Fiber: 5g | Sugar: 1g
Creamy Corn and Quinoa Chowder - easy healthy recipes, tasty healthy recipes, delicious healthy recipes, vegetarian healthy recipes, quick and easy recipes for picky eaters #healthyfood #food

Posted In…

Appetizers ·

Appetizers are the perfect complement to my favorite entrees and dinner party menus. You can also make a small batch for a snack, or turn them into a complete meal.

51 responses to “Creamy Corn and Quinoa Chowder”

  1. Made this tonight but used Coconut Milk instead of Soymilk (I am allergic to soy, or it probably would have been thicker, so I added a little cornstarch). It was delicious! I did forget the lime at the end (And I had cut it and everything!) but I’ll remember it for when I have leftovers tomorrow. Thanks! I’ve directed people to this post now because I posted mine on FB and had requests for the recipe.

    • Aw thanks so much for letting me know Ashley! I like coconut milk as a substitution for soy – I could see it tasting just as good 🙂 Have fun eating the leftovers today!

  2. This soup is so simple yet so delicious!!!!! My whole family loved it. My sister-in-law requested the recipe too. Thank you for the wonderful recipes on your blog!!

  3. Hi! I’m looking forward to trying this recipe. I was just wondering you say it makes 6 servings – could you tell me what volume or weight a single serving is equal to? Thanks!

    • Hi Alexandra! My guess is one serving is about 1-1.5 cups of the soup. I’ve never measured it out exactly, but my suggestion would just be to divide the soup into 6 equal portions and then you’ll be able to get exactly 1/6 of the soup! Hope that helps!

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