Creamy Corn Chowder


Today’s creamy soup is a take on the New England clam chowder that arose whenย American settlers left the Atlantic coast (and wittle clams) and headed towards the Midwestern Corn Belt. What ensued was a “clam chowder” in which the clams were replaced by corn (to my satisfaction – what can I say, in a previous life, I was happy when this happened). ๐Ÿ™‚

Soups are my jam.

My problem with soups is twofold: 1) They often are not nutritious enough (or protein-rich enough) to serve as a meal by their lonesome. 2) They’re piping hot and that doesn’t mix well with summer.

Problems: solved.

The addition of a can of white beans adds 45 grams of protein, the soy beverage adds 6 grams, and the cashews add another 6 grams. Combined with the minimal amounts of protein found in the vegetables, this means each soup contains 18 grams of protein – not shabby at all, and enough to make the soup count as a meal! ๐Ÿ™‚

Plus, this soup is loveliest when consumed chilled – in fact, it’s cool as a polar bear’s toenail, which I definitely don’t frown upon in the summa time!

Corn chowders are intended to be hearty – and this vegan version definitely fits the bill. It’s creamy, but without the use of heavy cream. In fact, soy beverage adds the nice thick texture heavenly richness. Plus, it contains aย delicious mรฉlange of sweet, sweet corn and mainly yellow veggies.

It’s chow time!


A-Maize-Ing Corn & Yellow Veggie Chowder

(Sorry, I just had to call it this! Yikes!)

Yields: 4 portions

Each portion counts for 3 portions of vegetables and 1 portions of meat & alternatives.

Nutrition facts: 415 kcal, 50 mg sodium, 1360 mg sodium, 64 g carbohydrate, 11 g fiber, 18.3 g protein


  • 1 can white beans (540 ml), rinsed and drained
  • 2 1/2 cups corn, use freshly shaved off the cob (if you can) or frozen
  • 2 1/2 cups yellow tomatoes
  • 1 yellow bell pepper
  • 1/2 yellow onion
  • 3/4 cup unsweetened soy beverage
  • 1/4 cup cashews, soaked for 8 hours
  • 1/4 cup water
  • 1 lemon, juiced
  • 1/2 inch knob ginger
  • 1/2 tsp. cayenne powder
  • Salt and pepper, to taste
  • Sunflower oil, for drizzling
  • Sunflower seeds, for garnish
  • Fresh herbs (ex. chives, marjoram or oregano) for garnish – run out and snip whatever fresh herbs call out at you.



  1. Combine all ingredients in a food processor or high-speed blender (minus the ingredients for garnish, obviously).
  2. Top with sunflower seeds, fresh herbs, fresh cayenne and drizzle with sunflower oil.


Sun-sational! Tastes like a freshly sprung garden! ๐Ÿ™‚ Let me know if/how you like it!

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