Recipe of the Month — March

Sweet Corn, Potato & Black Bean Chowder (Lightened)

A cozy, veggie-packed chowder that’s filling without being heavy. Uses simple ingredients and gets its creaminess from potatoes and a small splash of milk (or coconut milk).

Ingredients (Serves 4–6)

Base

1 tbsp olive oil or butter

1 medium onion, diced

3 garlic cloves, minced

2 celery stalks, diced (optional but classic for chowder)

Vegetables

3 medium potatoes, peeled & diced (Yukon Gold recommended)

2 cups corn (fresh, frozen, or canned)

1 can (15 oz) black beans, drained & rinsed

1 red bell pepper, diced (optional)

Broth & Seasoning

4 cups vegetable or chicken broth

1 tsp smoked paprika

½ tsp cumin

½ tsp thyme

½–1 tsp salt (to taste)

Black pepper to taste

Pinch cayenne or chili flakes (optional for heat)

Creamy Finish (Choose one)

½–1 cup low-fat milk

OR

½ cup coconut milk

OR (extra creamy but healthy)

Blend 1 cup of the soup and stir back in

Optional Toppings

Green onions

Cilantro

Sharp cheddar

Lime juice

Crushed tortilla chips

Instructions

1. Sauté the base vegetables

Heat oil in a large pot over medium heat.

Add onion, celery, and bell pepper. Sauté 5–6 minutes until softened.

Add garlic and cook 1 minute more.

 

2. Add potatoes & spices. Stir in potatoes, smoked paprika, thyme, and cumin. Cook 1–2 minutes to toast the spices.

 

3. Add broth & simmer. Pour in the broth, scrape the bottom of the pot, and bring to a boil.

Reduce heat and simmer 10–12 minutes, until potatoes are nearly tender.

 

4. Add corn and black beans. Stir in corn and beans. Continue simmering 5–10 minutes until all vegetables are soft.

 

5. Make it creamy. Choose your method:

• Lightest method (no milk):

Remove 1–1.5 cups of the soup, blend until smooth, return to pot.

• Classic light chowder:

Stir in milk and simmer on low for 2–3 minutes (don’t boil).

• Dairy-free creamy:

Stir in coconut milk.

 

6. Taste & adjust

 

7. Serve with toppings of your choice or as is.

 

Tips & Variations

Add protein:

• Shredded chicken
• Crumbled turkey or veggie sausage

 

Add extra fiber:

• 1 cup diced carrots
• ½ cup quinoa (add with broth)
• Handful of spinach or kale at the end

 

Make thicker:

• Mash a few potato pieces with a spoon

Add 1 tbsp cornstarch mixed with cold milk