Cannellini Bean and Corn Chowder
This is a filling and textured soup that could easily be a main dish. Some chopped collards or a dash of hot sauce would be a welcome addition. For a lower-fat version, skip the initial sauté and add about 5 minutes to the cooking time.
INGREDIENTS | SERVES 4
- 1 potato, chopped small
- 1 onion, chopped
- 2 tablespoons olive oil
- 3 cups vegetable broth
- 2 ears of corn, kernels cut off, or 1½ cups frozen or canned corn
- 1 14-ounce can cannellini or great northern beans
- ½ teaspoon thyme
- ¼ teaspoon black pepper
- 1 tablespoon flour
- 1½ cups soy milk
In a large soup or stock pot, sauté potato and onion in olive oil for 3–5 minutes.
Reduce heat and add vegetable broth. Bring to a slow simmer, cover, and allow to cook for 15–20 minutes.
Uncover and add corn, beans, thyme, and pepper.
Whisk together flour and soy milk, and add to the pot, stirring well to prevent lumps. Reduce heat to prevent soy milk from curdling, and cook, uncovered, for 5–6 more minutes, stirring frequently.
Allow to cool slightly before serving, as soup will thicken as it cools.
Calories: 322 | Fat: 9g | Sodium: 761mg | Fiber: 8g | Protein: 13g
Fresh Is Always Best
Cans are convenient, but dried beans are cheaper, need less packaging, and add a fresher flavor. And if you plan in advance, they aren't much work at all to prepare. Place beans in a large pot, cover with water (more than you think you'll need), and allow to sit for at least 2 hours or overnight. Drain the water and simmer in fresh water for about an hour, then you're good to go! One cup dried beans yields about 3 cups cooked.