Corn Chowder

March 10, 2016

Prep Time: 10 minutes              Cooking Time: 20 minutes



cutting board

measuring spoons & cups


large saucepan

mixing bowl & spoon


Servings: 6              Serving Size: 1 cup



1 yellow onion, diced

1 stalk celery, diced

1 pound potatoes, diced

3 tablespoons olive oil

14 oz low-sodium vegetable stock

¼ teaspoon nutmeg

¼ cup whole wheat flour

3 cups nonfat milk

3 cups defrosted frozen corn



1.   Heat the oil in a large saucepan over low heat. Add the onion and celery and sauté for 3-5 minutes.

2.   Add the potatoes, stock, and nutmeg. Cover and simmer until the potatoes are tender, about 10-15 minutes.

3.   Combine the flour and milk in a small bowl; whisk until smooth. Add slowly to the potatoes while stirring, and stir until thickened.

4.   Stir in the corn, heat through and serve.




  • Spice it up by adding hot sauce such as Tabasco or Chalulah.
  • For a thick and creamy soup, use and immersion blender to blend the potato mixture before you stir in the corn!
  • To make this vegan, use olive oil and soy milk in place of butter and cow’s milk.
  • To make this recipe gluten-free, replace whole wheat flour with 2 tablespoons corn starch.
  • For a balanced meal, add white beans to the soup and serve with a colorful salad.