Vegetarian Creamy Corn Chowder
There are hundreds of ways to prepare a delicious corn chowder, but this vegetarian fat-free and low-calorie chowder with miso paste is the ideal recipe for the health watcher. Organic miso paste is protein-rich fermented soybean paste made from ingredients such as soybeans, and brown or white rice.
Yields: 2 Servings
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Ingredients
| 1 | ear of corn | |
| 1⁄2 | to 1 teaspoon yellow or white organic miso paste | |
| In case you can not find miso paste you can substitute with the following: | ||
| 1⁄4 | to 1/2 cup of soft or silken tofu (puréed) | |
| Topping | ||
|---|---|---|
| Garnish with chives | ||
| 1⁄2 | tsp | 1/2 tsp sea salt (or to taste) |
| 3 | tbsp | 3 tbs corn grits (yellow, ) |
| 1⁄4 | c | onion (diced) |
| 3⁄4 | c | Stonyfield Organic Fat Free Plain Yogurt |
| 1 1⁄2 | c | water |
Directions
Grate corn off half ear of corn, and then slice kernels from other half. Add diced onions and corn to water over medium-low heat. Simmer 2 to 3 minutes. Add corn grits and simmer another 10 minutes. Remove from heat. Dilute miso paste with liquid from soup and add mixture to soup and simmer over low heat for another 2- 3 minutes. Allow soup to cool a bit and add yogurt to desired consistency. Garnish and serve.
Optional Tofu Directions:
Grate corn off half ear of corn, and then slice kernels from other half. In a medium saucepan place the tofu and mash with a spatula. Add fresh corn, salt, onions and water over medium-low heat. Simmer 2-3 minutes. Add corn grits and simmer another 10 minutes. Allow soup to cool a bit and add yogurt 1 tablespoon at a time while whisking and blending until reaching desired consistency. Garnish and serve.
Nutrition Information
|
150
CALORIES
|
1.5g
TOTAL FAT
|
7g
PROTEIN
|
View Complete Nutrition Information
| Nutrition Facts | ||
|---|---|---|
| Amount Per Serving | ||
150
|
||
| % Daily Value* | ||
| Total Fat | 1.5g | |
| Cholesterol | 0mg | |
| Total Carbohydrate | 29g | |
| Dietary Fiber | 3g | |
| Protein | 7g | |
| * Percent Daily Values are based on a 2,000 calorie diet. | ||
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