Indulge in the heartwarming comfort of Vegetable Corn Chowder – a remarkably creamy and delicious soup that’s the perfect way to celebrate the bounty of end-of-season corn. Blending fresh vegetables with rich milk, this recipe transforms simple ingredients into a pureed, wholesome meal, embodying the essence of real food cooking.
Today, I am thrilled to delve into the world of wholesome eating, sharing insights from Lisa Leake’s transformative cookbook, 100 Days of Real Food. Alongside my review, I’ll be presenting her delightful recipe for Vegetable Corn Chowder. For quite some time, I’ve been a dedicated follower of Lisa’s insightful blog. Her practical tips and brilliant tricks for identifying and purchasing products made with genuine, unprocessed ingredients have been invaluable in guiding me towards incorporating real food into our daily lives. As a parent navigating the challenges of feeding a discerning toddler, I particularly appreciate her creative and kid-friendly lunchbox ideas and meal suggestions.
Lisa Leake’s 100 Days of Real Food is more than just a cookbook; it’s a comprehensive guide to navigating the often-confusing landscape of modern food. The book meticulously breaks down common processed ingredients, offering clear and achievable real food substitutes. For instance, instead of relying on refined sugar, Lisa champions natural alternatives like honey or maple syrup. Her extensive list of these ingredient swaps is a game-changer for anyone aspiring to embrace a diet richer in real food and significantly reduce their intake of processed items. Beyond just recipes, Lisa provides crucial guidance on grocery shopping, including how to discern truly organic products and where to source the best real food options. In today’s overwhelming grocery store environment, where countless brands vie for attention, having such a well-researched guide to the healthiest choices is incredibly reassuring and empowering. This clarity helps cut through the marketing noise and allows us to make informed decisions for our families.
What struck me most after immersing myself in Lisa’s cookbook was her unparalleled ability to simplify the concept of “real food.” Many health-focused books and websites can be overly academic, complex, and frankly, intimidating when it comes to adopting a real food lifestyle. Lisa, however, presents her philosophy and practical advice in such straightforward language that anyone, regardless of their culinary expertise or prior knowledge, can easily grasp and implement it. Navigating grocery store aisles and deciphering endless labels can often feel like a daunting task, especially when so many products are laden with undesirable additives and hidden ingredients. Finding genuinely healthy alternatives can be a tricky endeavor, but Lisa’s clear guidance makes this process far less overwhelming, turning a potential chore into an enjoyable part of healthy living.
Lisa’s recipes are not only easy to follow but are also exclusively crafted using wholesome, authentic ingredients. As a mom of young children, my constant quest is for family-friendly meal ideas that are both highly nutritious and contain the absolute minimum amount of processed ingredients – ideally none at all. This Vegetable Corn Chowder recipe perfectly fits that criteria. It’s an ideal dish for transitioning from the vibrant days of late summer into the crisp embrace of early fall, making excellent use of the sweet corn on the cob you’ll find in abundance at farmers’ markets or your local grocery store. If fresh corn on the cob isn’t readily available, fret not; frozen corn kernels serve as a fantastic and convenient substitute without compromising the soup’s incredible flavor or texture. This adaptability ensures that you can enjoy this comforting chowder year-round, always with that delightful burst of corn flavor.
The beauty of this recipe extends beyond its delicious taste and simple preparation. It yields a generous batch of soup, making it wonderfully practical for meal planning. You can easily portion it out for healthy lunches throughout the week, offering a delicious and satisfying option for busy days. Alternatively, it freezes beautifully, allowing you to prepare it ahead of time and have a wholesome, homemade meal ready whenever you need it. The convenience and versatility of this chowder truly can’t be beaten, offering both immediate satisfaction and future ease.
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Hearty Vegetable Corn Chowder
Print Recipe
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Ingredients
- 3 Tablespoons butter
- 2 Tablespoons whole wheat flour
- 1 onion, diced
- 3 carrots, peeled and diced
- 3 celery stalks, diced
- 3 cups corn kernels, fresh or frozen; no need to defrost
- 1 teaspoon salt
- Cayenne pepper, to taste
- 2 cups chicken stock, or vegetable broth
- 2 cups milk
Instructions
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In a large soup pot or Dutch oven over medium-high heat, melt the butter. Once melted, carefully whisk in the whole wheat flour. Continue whisking constantly for 4 to 5 minutes until the mixture deepens to a rich golden brown, but avoid letting it burn. This foundational step is known as making a roux, which will provide a delicious, nutty flavor and act as a thickening agent for your chowder.
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Add the diced onion, carrots, and celery to the pot with the roux. Stir occasionally, allowing the vegetables to soften and release their aromatic flavors. This process typically takes about 5 to 6 minutes, ensuring the vegetables are tender-crisp.
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Stir in the corn kernels, salt, and cayenne pepper (adjust the amount of cayenne to your preferred level of spice). Cook, stirring frequently, for another 2 to 3 minutes. If you are using frozen corn, add an extra minute to the cooking time to ensure it is thoroughly heated through.
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Pour in the chicken stock (or vegetable broth for a vegetarian option) and milk. Bring the mixture to a gentle boil, then immediately reduce the heat to a simmer. Let the chowder cook for 10 minutes, stirring occasionally, allowing it to thicken into a luxurious, creamy consistency.
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For that signature chowder texture, partially puree the soup. You can achieve this by carefully transferring about half of the soup to a countertop blender, pureeing until smooth, and then returning it to the pot. Alternatively, for a simpler approach, use an immersion blender directly in the pot, briefly pureeing for less than a minute. This technique creates a lovely balance of creamy broth with tender chunks of vegetables. Ladle the warm chowder into bowls and serve immediately, perhaps with a sprinkle of fresh herbs. This chowder also freezes exceptionally well in individual portions, offering a convenient, wholesome meal on a busy day.
Nutrition Information (per serving)
Carbohydrates: 25g,
Protein: 8g,
Fat: 10g,
Saturated Fat: 6g,
Polyunsaturated Fat: 1g,
Monounsaturated Fat: 3g,
Trans Fat: 0.2g,
Cholesterol: 27mg,
Sodium: 784mg,
Potassium: 501mg,
Fiber: 3g,
Sugar: 11g,
Vitamin A: 5532IU,
Vitamin C: 5mg,
Calcium: 130mg,
Iron: 1mg
Nutrition information is automatically calculated and should only be used as an approximation. Individual results may vary based on exact ingredients and preparation methods.
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This delightful recipe is adapted from 100 Days of Real Food with gracious permission from Lisa Leake. Her dedication to simplifying healthy eating is truly commendable, and this chowder is a testament to the delicious possibilities of real ingredients.
Please note: I was generously provided with a copy of 100 Days of Real Food for the purpose of this review. Rest assured, all opinions expressed here are entirely my own and reflect my genuine experience with the book and its recipes.
Enjoy the comforting flavors of this wholesome chowder!
Julia