Healthy Pumpkin Corn Chowder

Classic New England Chowder takes on a healthy, fall spin in this Pumpkin Corn Chowder recipe. 

Finding the perfect healthy chowder

With my mom being from New England, I have a weak spot for chowder.

Clam chowder, corn chowder, potato chowder, fish chowder. Give me anything chowder, and I’m sure to love it.

What I don’t love so much is all the butter and cream that makes those soups so darn delicious.

This winter, one of our goals is to create a good, middle ground chowder. One that we can feel good about eating, but still fills that creamy, comfort-soup need.

We’ve taken a first step in the healthy direction with this Pumpkin Corn Chowder.

Our pumpkin corn chowder recipe

While not your traditional corn chowder, the pumpkin adds a nice sweetness, nutrition and color to the soup. Instead of using whole milk and cream as the base for the chowder, we’ve used veggie broth and skim milk. As the soup cooks, some of the pumpkin chunks break down into a soft puree, creating a creamy base that mimics the creaminess of a classic chowder.

It’s like pumpkin soup and corn chowder came together in one delicious bowl of fall goodness.

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Healthy Pumpkin and Corn Chowder

Classic New England Chowder takes on a healthy, fall spin in this Pumpkin Corn Chowder recipe. 

Yield: 6 cups

Prep Time10 minutes mins

Cook Time30 minutes mins

Total Time40 minutes mins

Course: Dinner

Cuisine: American

Servings: 3 people

Calories: 293kcal

Author: Sarah | Curious Cuisiniere

Ingredients

• 1 Tbsp salted butter or bacon grease
• ½ c leeks, sliced
• 1 celery stalk, diced
• 6 c pumpkin (roughly 1 -3 lb- pie pumpkin), peeled, seeded and diced into 1-1/2” cubes
• 3 c vegetable broth (we prefer low sodium)
• 1 tsp sage
• 1 tsp salt
• 1/8 tsp ground white pepper
• 1 c milk
• ¼ c unbleached all-purpose flour
• 1 ½ c corn

Instructions

• In a medium soup pot, heat butter. Add leeks and celery. Sauté for 5 minutes over medium-high heat, until they begin to soften.
• Add raw pumpkin cubes, broth, sage, salt and pepper. Cover and bring to a simmer. Reduce heat to medium-low and simmer for 10 minutes, until the pumpkin is tender.
• In a small bowl, whisk together milk and flour until smooth. Add the milk mixture to the soup along with the corn. Return the soup to just below a simmer and continue to cook for 20 minutes, stirring occasionally. (The more you stir the chowder, the more the pumpkin will break apart and thicken the soup.)
• Serve warm with crusty, artisan bread.

Nutrition

Calories: 293kcal | Carbohydrates: 52.4g | Protein: 12.2g | Fat: 6.7g | Saturated Fat: 3.5g | Cholesterol: 13mg | Sodium: 1228mg | Fiber: 12.6g | Sugar: 17.7g

Sarah - Curious Cuisiniere

Sarah founded Curious in 2010 as a way to save her recipe creations and share culinary experiences. Her love for cultural cuisines was instilled early by her French Canadian Grandmother. Her experience in the kitchen and in recipe development comes from over 10 years working in professional kitchens. She has traveled extensively and enjoys bringing the flavors of her travels back to create easy-to-make recipes.

www.curiouscuisiniere.com/about/