Low Sodium Bahamian Conch Chowder

Dive into the vibrant flavors of the Caribbean with this Low Sodium Bahamian Conch Chowder, a heart-healthy twist on a tropical classic. Tender pieces of fresh conch meat are marinated in zesty lime juice and simmered alongside a medley of colorful vegetables like carrots, celery, green bell pepper, and potatoes. Enhanced with aromatic garlic, thyme, and a touch of cayenne for subtle heat, this chowder achieves rich depth without the need for added salt. Made with unsalted chicken broth and fresh herbs like parsley, it’s a perfect option for those seeking a flavorful, low-sodium soup that doesn’t compromise on taste. Ready in just over an hour, this dish serves as a comforting, wholesome meal, bringing a taste of the Bahamas straight to your table.

Nutriscore Rating: 77/100

Prep Time:20 mins

Cook Time:45 mins

Total Time:65 mins

Servings: 6

Ingredients

• 1 pound Fresh conch meat
• 2 tablespoons Lime juice
• 2 tablespoons Olive oil
• 1 large Onion, finely chopped
• 3 cloves Garlic, minced
• 1 cup Carrot, diced
• 1 cup Celery, diced
• 1 large Green bell pepper, diced
• 2 medium Potatoes, peeled and diced
• 2 tablespoons Tomato paste
• 4 cups Unsalted chicken broth
• 1 teaspoon Thyme, dried
• 1 leaf Bay leaf
• 0.5 teaspoon Black pepper
• 0.25 teaspoon Cayenne pepper
• 2 tablespoons Parsley, chopped

Directions

Step 1

Begin by tenderizing the conch meat. Place it between two sheets of plastic wrap and gently pound it with a mallet until it is about 1/2 inch thick.

Step 2

Cut the conch into small, bite-sized pieces and marinate with lime juice in a bowl. Set it aside while you prepare the other ingredients.

Step 3

In a large soup pot, heat the olive oil over medium heat. Add the onion and garlic, sautéing until the onion is translucent and aromatic, about 3 to 4 minutes.

Step 4

Stir in the diced carrot, celery, and green bell pepper. Cook until the vegetables are slightly softened, about 5 minutes.

Step 5

Add the potatoes to the pot along with the tomato paste, mixing until the vegetables are coated.

Step 6

Pour in the unsalted chicken broth and bring the mixture to a gentle simmer.

Step 7

Stir in the thyme, bay leaf, black pepper, and cayenne pepper.

Step 8

Add the marinated conch pieces and any accumulated lime juice into the pot.

Step 9

Cook the chowder on a gentle simmer until the conch is tender and the potatoes are cooked through, approximately 25 to 30 minutes. Stir occasionally to ensure even cooking.

Step 10

Discard the bay leaf. Adjust seasoning to taste, if necessary, keeping in mind the low sodium requirement.

Step 11

Garnish with chopped parsley before serving. Enjoy your Low Sodium Bahamian Conch Chowder hot.

Nutrition Facts

Serving size	(2652.1g)

Amount per serving	% Daily Value*
Calories	1470.7

Total Fat 37.4g	0%
Saturated Fat 6.2g	0%
Polyunsaturated Fat 2.7g
Cholesterol 294.8mg	0%
Sodium 1177.6mg	0%
Total Carbohydrate 151.1g	0%
Dietary Fiber 21.7g	0%
Total Sugars 29.5g
Protein 136.4g	0%

Vitamin D 0IU	0%
Calcium 349.9mg	0%
Iron 10.6mg	0%
Potassium 4044.4mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 22.6%

Protein: 36.7%

Carbs: 40.7%