Healthy Pumpkin and Corn Chowder
Classic New England Chowder takes on a healthy, fall spin in this Pumpkin Corn Chowder recipe. Yield: 6 cups
Servings: 3 people
Calories: 293kcal
Ingredients
- 1 tablespoon 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 1-½” cubes
- 3 c vegetable broth (we prefer low sodium)
- 1 teaspoon sage
- 1 teaspoon salt
- ⅛ teaspoon 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