This Quinoa Corn Chowder is an easy meal in one! It’s thick, creamy, hearty and packed with protein and fiber!
*Post and photos updated March 7, 2016
This is exactly what I want in a meal from about September until April. It’s thick, creamy, hearty, and goes perfectly with freshly baked bread.
It’s even healthy.
Not like kind-of-healthy, but really healthy.
There’s just nothing bad in it. So I can eat my bowl of thick, creamy chowder and not even feel bad about it. What’s not to love?
I don’t have a lot of experience cooking with quinoa. I know it’s a really big deal right now (and for the last 5 years), but the first time I made it I wasn’t a big fan of the texture. Therefore, I haven’t spent much time experimenting with it.
I came across this recipe in a Taste of Home magazine of my mom’s. I immediately thought, “now that’s how I like my quinoa!” You get some of the texture of the quinoa, but with everything else that’s going on in this soup, you hardly notice.
This chowder is everything I love about fall and winter meals, just made extra healthy with a good dose of protein and fiber from the quinoa and beans. It will definitely be added to our regular rotation!
Quinoa Corn Chowder
A rich, creamy, comforting chowder that's packed full of protein and fiber from quinoa and beans!
- 1 cup quinoa
- 3 tablespoons canola oil
- 1 medium onion, diced
- 1 red pepper, diced
- 1 tsp minced garlic
- 1 tsp dried parsley
- 1/2 tsp dried thyme
- 1 1/2 tsp salt
- 1/4 cup flour
- 3 cups chicken broth
- 2 cups milk
- 4 cups frozen corn (or fresh)
- 1 can white kidney beans, drained and rinsed
- Optional: shredded cheese to garnish
- In a large pot, toast quinoa over medium heat for 2-3 minutes.
- Add oil, onion and pepper to the pot and saute over medium-high heat for 3-5 minutes, until soft. Add garlic, parsley, thyme and salt and cook 1 minute.
- Stir in flour until combined (you don't want to see any white left -- add gradually and if there's a little left over that's okay). Whisk in broth and then milk one cup at a time, whisking and waiting until the soup has thickened slightly before adding the next cup. (You can dump it all in at once, too -- it will just take a little longer to thicken!)
- Bring to a simmer, stirring frequently. Reduce heat to medium (or medium-low) and cook uncovered for 15-20 minutes until quinoa is cooked, stirring often. Add corn and beans and heat through, serve.
|Amount Per Serving||As Served|
|Calories 313 Calories from fat|
|% Daily Value|
|Total Fat 9g||14%|
|Dietary Fiber 6g||24%|
Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs:
|Total Fat||Less than||65g|
|Sat Fat||Less than||25g|