Summer Corn Chowder

This summer corn chowder is perfect for cool summer evenings, and can be made with veggies fresh from the garden and veggie broth made with kitchen scraps! Serve alone as soup or over rice for a veggie-packed and low sodium dinner.

(Yields 4 servings; 252 kcal, 15.5 gm fat, 29 gm carb, and 5.4 gm protein per serving)


  • 1 tbs olive oil
  • 3/4 cup shallots, finely chopped
  • 1 orange bell pepper, chopped
  • 4 cloves garlic
  • 1/2 tsp red pepper akes
  • 1 zucchini, chopped
  • 1 3/4 cups corn (from 3 corn cobs or drained from can). Reserve the cobs.
  • 1/2 tsp salt
  • 3 cups vegetable broth (low sodium or homemade)
  • 2 tsp corn starch
  • 1/2 cup carrots, chopped
  • 1 heaping tbs curry powder
  • 3/4 cup coconut milk


  1. In a 4-qt saucepan, sauté the shallots and bell pepper in the olive oil for about 4 minutes.
  2. Add the garlic and red pepper flakes and sauté for another minute. Add zucchini, corn, and salt. Cook for about 3 minutes.
  3. Measure 1 cup of vegetable broth and mix in the corn starch with a fork until dissolved. Dissolving the cornstarch into a smaller amount of liquid is easier. Add to the saucepan along with the rest of the vegetable broth. Mix in carrots and curry powder. Bring to a boil.
  4. If you used corn fresh from the cob, break the cobs in half and add them to the boiling mixture now. Reduce heat to simmer and cook for 20 minutes.
  5. After 20 minutes, remove the cobs and add the coconut milk.
  6. Use an immersion blender to blend about half the soup. If you don’t have an immersion blender, add about half the soup to a blender or food processor. Purée until smooth then add back to the pot*
  7. Taste for seasoning and serve.*if the soup is steaming hot, allow it to cool slightly before blending or keep the opening on top of the food processor open. You can also lift the lid often to allow steam to escape. Steam built up in an enclosed container can cause the lid to burst off.
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