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Corn Chowder

Corn Chowder

Prep: 10 min
Cook: 30 min
Total: 50 min
Servings: 4

This chowder can be as thick and creamy as you like, depending on how much of the soup you puree. Don't forget to put the Salt-Free Hot Sauce on the table for those who want to add a little heat.

Author NutritionFacts
Recipe Ingredients

Ingredients & Directions

Recipe Ingredients


Yield: Corn Chowder Soup (4 Servings)
Needed Kitchenware: Cooking pot, blender
  • ¼ cup water
  • 1 yellow onion, chopped
  • 2 celery stalks, chopped
  • 2 russet potatoes, diced
  • ¼ cup nutritional yeast
  • ½ tsp smoked paprika
  • ½ tsp dried thyme
  • ¼ tsp ground black pepper
  • 4 cups Light Vegetable Broth
  • 1 pound corn kernels, fresh or thawed from frozen
  • 2 tsp white miso paste
  • 2 tsp fresh lemon juice
  • 1 tbsp fresh parsley, minced
  • (Optional) Salt-Free Hot Sauce
Recipe Directions


  • Heat ¼ cup of water in a large pot over medium heat. Add the onion, celery, and potatoes. Cover and cook, stirring occasionally, for 5 minutes, or until softened. Stir in the nutritional yeast, paprika, thyme, black pepper, and Light Vegetable Broth. Bring to a boil, then lower the heat to low, stir in the corn, and simmer for 20 minutes, or until the vegetables are tender.
  • Scoop 2 cups of the soup solids into a high-powdered blender, add the miso paste, and blend until smooth. Stir the pureed mixture back into the soup. Add the lemon juice, then taste and adjust the seasonings, if needed. If you prefer a thicker chowder, puree another cup of soup solids and add it back to the pot. Heat the soup until hot and serve sprinkled with parsley and with Salt-Free Hot Sauce on the side (if using).
Recipe nutrition

Nutritional Information

Yield: Corn Chowder
Servings: 4
Information per serving:
Energy: 243.1 kcal
Carbohydrate: 52.4 g
Protein: 11.2 g
Fiber: 9.8 g
Sugar: 10.3 g
Fat: 1.7 g
Monounsaturated Fat: 0.3 g
Polyunsatured Fat: 0.5 g
Omega-3: 0 g
Omega-6: 0.1 g
Saturated Fat: 0.2 g
Trans Fat: 0 g
Cholesterol: 0 mg
Choline: 40.4 mg 10% DV
Folate: 87.8 µg 22% DV
A: 6539.6 IU 280% DV
B1: 1.2 mg 105% DV
B2: 0.2 mg 16% DV
B3: 9.4 mg 67% DV
B5: 18.3 mg 366% DV
B6: 5.2 mg 402% DV
B12: 0 mg 0% DV
C: 42.3 mg 56% DV
D: 2.5 IU 0% DV
E: 0.7 mg 5% DV
K: 157.4 µg 175% DV
Calcium: 86.8 mg 9% DV
Copper: 0.2 mg 26% DV
Iron: 2.8 mg 16% DV
Magnesium: 54.9 mg 17% DV
Manganese: 0.5 mg 26% DV
Phosphorus: 244.6 mg 35% DV
Potassium: 995.2 mg 21% DV
Selenium: 14.3 µg 26% DV
Sodium: 220.1 mg 15% DV
Zinc: 2.7 mg 34% DV

Please note nutritional information varies dependent on agricultural conditions, consistency in manufacturing processes, and honesty in reporting. We cannot accurately report on the amount of harmful chemicals or beneficial plant constituents that might be present in these ingredients. We cannot report on the content of material added during the cooking process. We cannot guarantee if the vitamins present are natural or synthetic. We make no guarantees to the accuracy of this information and continue to suggest purchasing organic, high-quality, fresh ingredients from local, trusted sources. Percent Daily Values are based on a 2,000 calorie diet and values come regulated from the FDA. Your daily values may be higher or lower depending on your needs.

Tips, Suggestions, Photos, & More Information

nutrition facts corn chowder recipe

Healthy, Whole Food Corn Chowder for Weight Loss

This chowder can be as thick and creamy as you like, depending on how much of the soup you puree. Don't forget to put the Salt-Free Hot Sauce on the table for those who want to add a little heat.

Diet for Weight Loss and Disease Prevention

What is the best diet for weight loss? Dr. Greger explains below! Increasing the quality of food versus the quantity seems to be the difference. A whole foods, plant-based diet had better long-term results EVER RECORDED than any other intervention published in medical literature. How about chemicals or the gut microbiome? Watch below for more information.

Watch Dr. Greger Speak at Length About Evidence-Based Weight Loss

nutrition facts corn chowder recipe

This recipe can be found in the How Not to Diet Cookbook

image of How Not to Diet Cookbook

Recipe attribution: Excerpted from THE HOW NOT TO DIET COOKBOOK: 100+ Recipes for Healthy, Permanent Weight Loss by Michael Greger. Copyright © 2020 by Michael Greger. Reprinted with permission from Flatiron Books. All rights reserved. Photography by Antonis Achilleos.

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