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Creamy, Healthy Corn and Quinoa Chowder!

Posted Nov 28 2010 12:00am


  • 3/4 cup red or white quinoa, rinsed and drained (I used white just because it makes the soup look more creamy)
  • 1 tsp. cumin seeds
  • 1 1/2 Tbs. olive oil (I probably used about 3/4 of a Tbsp)
  • 2 1/2 cups fresh or frozen corn kernels
  • 1 large red potato, diced (about 1 cup)
  • 4 small shallots, chopped (about 1/4 cup)
  • 4 cups low-sodium vegetable broth
  • 2 cups plain soymilk (I used low fat soymilk)
  • 1 large red bell pepper, diced
  • 3 Tbs. chopped cilantro, plus a few sprigs for garnish
  • Lime wedges, optional (I would actually recommend using the Lime because it adds a wonderful flavor to the soup!)
  • Salt & Pepper to taste – this is a MUST!


The Nutritionals are also great: The recipe makes 6 servings; and one HUGE serving only has ~250 calories, 8g protein and 5g fiber!

The Ingredients…

The quinoa/cumin waiting to be toasted

And the rest of the ingredients – mostly from Trader Joe’s of course! :)

And the Finished Product!

I love the creaminess of the soup without adding tons of fat/calories! The red pepper and cilantro add a brightness of color to the dish, and the lime added a great brightness of flavor which was a nice surprise for our tastebuds :)

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