HealthNotes

Creamy, Healthy Corn and Quinoa Chowder

• From: The Picky Eater

Ingredients

• 3/4 cup red or white quinoa, rinsed and drained

• 1 tsp cumin seeds

• 1 1/2 Tbs olive oil (can use 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 like low-fat soymilk)

• 1 large red bell pepper, diced

• 3 Tbs chopped cilantro, plus a few sprigs for garnish

• Lime wedges, optional

• Salt and pepper to taste

Traditional corn chowder is made with tons of butter and cream, but this version loses the fat and keeps the comfort. Perfect for a cold winter day.

Directions

• Toast quinoa and cumin seeds in a pot over medium-high heat, 3 to 4 minutes, or until golden and fragrant, stirring constantly. Transfer to bowl.
• Heat oil in pot; add corn, potato, and shallots. Sauté 5 minutes, or until shallots are translucent. Add broth and soymilk and bring to a boil.
• Stir in quinoa mixture. Reduce heat to medium-low, cover, and simmer 10 minutes.
• Stir in bell pepper, cover, and simmer 5 minutes, or until quinoa and vegetables are tender.
• Remove from heat; stir in chopped cilantro. Season to taste with salt and pepper.
• Ladle into soup bowls, and garnish with cilantro sprigs and lime wedges.
• I served it with toasted pita wedges which were fun to use as little dippers in the soup!