Friday, February 7, 2014

80(ish)--- Smokey Corn Chowder with Garbanzo Beans and Kale

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
Serves 6

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.

Serve hot!

Nutrition Info per 1 1/2 cups: 413 calories, 9.5 g fat, 17 g protein, 57 g carbohydrates, 9 g fiber


  1. Do you think I could sub 0% fat Greek yogurt for the LF sour cream?

    1. Hi Lindsay. In my experiences, NF Greek yogurt doesn't keep a very good consistency when heated......... or I completely would have substituted it instead.