Low Sodium Creamy Corn Chowder

Dive into the comforting flavors of Low Sodium Creamy Corn Chowder, the perfect balance of hearty ingredients and health-conscious cooking. This velvety chowder combines sweet bursts of fresh or frozen corn with tender potatoes, carrots, and celery in a rich yet guilt-free base of low-sodium vegetable broth and low-fat milk. A touch of fresh thyme and a thickening cornstarch slurry bring the dish together, creating a creamy texture without the excess salt or heavy cream. Ready in just 45 minutes, this wholesome soup is an excellent choice for a cozy family dinner or make-ahead weekday lunches. Garnished with vibrant parsley and a dash of ground black pepper, this satisfying chowder is packed with flavor while being friendly to your heart and health.

Nutriscore Rating: 77/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 6

Ingredients

• 2 tablespoons olive oil
• 1 medium onion, finely chopped
• 3 cloves garlic, minced
• 2 stalks celery, diced
• 2 medium carrots, diced
• 3 medium potatoes, peeled and diced
• 4 cups fresh or frozen corn kernels
• 4 cups low-sodium vegetable broth
• 1 bay leaf
• 1 teaspoon fresh thyme leaves
• 2 cups low-fat milk
• 2 tablespoons cornstarch
• 2 tablespoons cold water
• 0.5 teaspoon freshly ground black pepper
• 2 tablespoons chopped fresh parsley

Directions

Step 1

In a large pot, heat the olive oil over medium heat.

Step 2

Add the chopped onion and minced garlic, sautéing until the onion is translucent, about 5 minutes.

Step 3

Stir in the diced celery and carrots, cooking for an additional 5 minutes until they start to soften.

Step 4

Add the diced potatoes, corn, and low-sodium vegetable broth to the pot.

Step 5

Place the bay leaf and thyme into the pot, bringing the mixture to a gentle boil.

Step 6

Once boiling, reduce the heat to low and simmer for about 15 minutes or until the potatoes are tender.

Step 7

In a small bowl, mix the cornstarch and cold water until smooth.

Step 8

Stir the cornstarch mixture into the chowder, allowing it to thicken slightly while stirring continuously.

Step 9

Add the low-fat milk to the pot, stirring to combine, and simmer for another 5 minutes.

Step 10

Season the chowder with freshly ground black pepper according to taste.

Step 11

Remove the bay leaf before serving.

Step 12

Garnish with freshly chopped parsley and serve warm.

Nutrition Facts

Serving size	(3300.6g)

Amount per serving	% Daily Value*
Calories	1904.2

Total Fat 48.7g	0%
Saturated Fat 12.2g	0%
Polyunsaturated Fat 2.7g
Cholesterol 38.4mg	0%
Sodium 1112.8mg	0%
Total Carbohydrate 342.0g	0%
Dietary Fiber 38.4g	0%
Total Sugars 92.6g
Protein 54.6g	0%

Vitamin D 201.6IU	0%
Calcium 912.0mg	0%
Iron 10.7mg	0%
Potassium 6610.7mg	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: 21.6%

Protein: 10.8%

Carbs: 67.6%