Healthy Corn Chowder
For the best flavor, make this soup at the height of summer, using just-picked local corn: yellow, white or a combination. The cobs are simmered to make a broth, which is then pureed with silken tofu, resulting in a rich-tasting soup without the cream or milk typically added to corn chowders. Another change from the classic version: a garnish of crumbled crisp bacon replaces the salt pork or fatback usually cooked with the corn. If you make the soup in advance and refrigerate it, it will take on a grainy look. When it is reheated, the graininess will disappear.
Estimated Nutrition (whole recipe, rough)
Counts 10 of 11 ingredients — the other 1 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 10 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Potato | 1 medium (173g) baked | 161 |
| Corn | 1/2 cup kernels (82g) | 77 |
| Tofu | 100g firm | 76 |
| Onion | 1 medium (110g) | 44 |
| Bacon | 1 slice cooked (8g) | 43 |
| Bell Pepper | 1 medium (119g) | 31 |
| Lemon | juice of 1 lemon (48ml) | 12 |
| Chili | 1 tsp (2.7g) | 8 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Salt | 1 tsp (6g) | 0 |
| Water | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- 4 ears of corn, husks and silk removed
- 6 cups water
- 1 cup silken tofu
- 1 yellow onion, cut into 1/2-inch cubes
- 1 boiling potato, about 6 oz., peeled and cut into 1/2-inch cubes
- 1 red bell pepper, seeded and cut into 1/2-inch pieces
- Pinch of cayenne pepper
- 1/2 cup chopped green onions, white and light green portions
- 1 to 2 Tbs. fresh lemon juice
- 1/4 tsp. kosher salt, or more, to taste
- Freshly ground black pepper, to taste
- 3 preservative-free bacon slices