Friday, February 7, 2014
I am a corn chowder addict. I know that I have a problem. Admitting is the first step.
How do I deal with my addiction? I make healthy additions and pray that it all shakes out in the wash.
Smokey Corn Chowder with Garbanzo Beans and Kale
1 Tbsp olive oil
1 large yellow onion, coarsely chopped
2 cloves garlic, pressed and minced
6 oz baby kale leaves, stemmed and chopped
2 lb frozen corn kernels
2 cans low sodium garbanzo beans, drained and rinsed
2 1/2 cups low sodium vegetable broth
2 1/2 cups milk (I used 2%)
1 cup light sour cream
2 Tbsp cornstarch
1 - 1 1/2 tsp liquid smoke (to your liking)
1 tsp fresh thyme, chopped
1/2 tsp fresh oregano, chopped
1/8 tsp crushed red pepper flakes (optional)
1/4 tsp fennel seeds, crushed
1/2 tsp salt
1/2 tsp ground black pepper
Heat olive oil over medium high heat in a large soup pot. Add garlic and onions and saute for 3-4 minutes. Add kale and continue to saute until leaves are wilted. Pour in corn and garbanzo beans, then add broth and milk. Bring to a boil and add in remaining ingredients, except for cornstarch. Reduce heat to low.
Remove two cups of broth/milk mixture from the pot. Pour it into a small saucepan and heat over medium-high heat. Add cornstarch and whisk continuously until thickened. Transfer thickened mixture back into the pot and stir well to combine. Continue to simmer for ~10 minutes, or until soup is thickened slightly.
Nutrition Info per 1 1/2 cups: 413 calories, 9.5 g fat, 17 g protein, 57 g carbohydrates, 9 g fiber
Posted by Lindsay Kay Kordick, MS, RD, LN, EPc at 9:36 AM