Meals

Sweetcorn Chowder

Written by

Rosie

Updated 19th March 2025

Makes: 6

Ready in: 40

Ingredients

For the Main
  • 100g quinoa
  • 300g tinned sweetcorn
  • 2 carrots – diced
  • 2 yellow pepper – diced
  • 1 brown onion – diced
  • 200g potatoes – diced
  • 2 stalks celery – diced (optional)
  • 4 garlic cloves – crushed
  • 1.8L low salt vegetable stock
  • 1tsp cumin
  • 2tsp smoked paprika
  • 1tsp dried thyme
  • 1/2tsp chilli flakes
  • 1 lime juiced
  • 2tbsp extra virgin olive oil
  • Sea salt & black pepper
  • 15g nutritional yeast (optional)
Nutrition

% of RDI

Calories

281 kcal

14

Fat

7g

1

Saturated Fat

1g

5

Carbs

48g

16

Fibre

7g

25

Sugar

8g

N/A

Added Sugar

0g

0

Protein

10g

20

Sodium

189mg

8

Calcium

57mg

5

Iron

4mg

29

Vitamin D

0UI

0

Magnesium

77mg

18

The % RDI is the recommended daily intake for an adult consuming ap-prox. 2000 calories/day. You may need to adjust serving sizes depending on your individual health goals.

Introduction

This is a delicious dish that combines the natural sweetness of corn with nutrient dense ingredients which are fantastic for gut health. All whilst providing you with a warm, comforting meal that can be enjoyed at home or taken to work for lunch.

Method

Step 1. Prepare vegetables according to ingredients list.

Step 2. In a medium saucepan over a medium heat cook the onions, pepper, carrots and celery in the olive oil.

Step 3. Once softened add spices, thyme and garlic – cook for a minute or so to bring out the flavour.

Step 4. Add quinoa, half the sweetcorn, potatoes, nutritional yeast (if using) and stock and cook for 15 minutes.

Step 5. Using a stick blender, pulse until smooth and then add the rest of the sweetcorn.

Step 6. Finish with a squeeze of fresh lime. Enjoy!

Chef Gino's Top Tip Shredded chicken or cooked shrimp are a great way to add protein to this soup. It is also very nice with hot sauce if you like things spicy.