Roasted Corn and Tomato Chowder

April 30, 2021
Created by Melanie Taylor, MS, RDN, CD
40 minutes
Serves 4
  • 2 cups corn kernels
  • 2 tsp vegetable oil, divided
  • 1 cup chopped onion
  • 1 clove garlic, minced
  • 1 tsp smoked paprika
  • 1/2 tsp ground cumin
  • 1 tsp chili powder
  • 1 cup chopped celery
  • 1 cup chopped carrot
  • 2 cups peeled and diced potato
  • 1 bay leaf
  • 2 cups reduced-sodium vegetable broth
  • 1 (14.5 oz) can fire-roasted tomates
  • 1 1/2 cups low-fat milk
  • Salt and freshly ground pepper
  • Chopped fresh flat-leaf parsley, for garnish

Preheat oven to 400°.  Toss corn kernels in 1 teaspoon oil and spread evenly on a baking sheet. Roast 5-10 minutes until lightly roasted.

Meanwhile, in a medium saucepan over medium heat, cook onions in remaining oil, about 4 minutes. Add garlic, smoked paprika, cumin and chile powder and continue to cook until onion is translucent.

Add celery, carrots, potatoes, bay leaf and broth and bring to a simmer.  Cover and cook 20 minutes. Remove bay leaf and puree 2 cups soup in a blender or immersion blender.

Return pureed portion to pot. Stir in tomatoes, corn and milk. Return to heat and cook for 5 minutes. Season to taste with salt and pepper. Garnish with parsley.

Nutrition per serving: 270 calories; 4.5g total fat (1g saturated); 200mg sodium; 49g carbohydrates; 8g dietary fiber; 16g sugar (0g added sugar); 9g protein