Healthy Pumpkin and Corn Chowder
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Healthy Pumpkin and Corn Chowder
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Classic New England Chowder takes on a healthy, fall spin in this Pumpkin Corn Chowder recipe. Yield: 6 cups
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Ingredients
- 1 Tbsp butter or bacon grease, salted
- ½ c leeks sliced
- 1 celery diced, stalk
- 6 c pumpkin (roughly 1 -3 lb- pie pumpkin), peeled, seeded and diced into 1-1/2” cubes
- 3 c vegetable broth (we prefer low sodium)
- 1 tsp sage
- 1 tsp salt
- 1/8 tsp ground white pepper
- 1 c milk
- ¼ c all-purpose flour unbleached
- 1 ½ c corn
Instructions
- In a medium soup pot, heat butter. Add leeks and celery. Sauté for 5 minutes over medium-high heat, until they begin to soften.
- Add raw pumpkin cubes, broth, sage, salt and pepper. Cover and bring to a simmer. Reduce heat to medium-low and simmer for 10 minutes, until the pumpkin is tender.
- In a small bowl, whisk together milk and flour until smooth. Add the milk mixture to the soup along with the corn. Return the soup to just below a simmer and continue to cook for 20 minutes, stirring occasionally. (The more you stir the chowder, the more the pumpkin will break apart and thicken the soup.)
- Serve warm with crusty, artisan bread.
Nutrition Information
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Calories
293kcal
(15%)
Carbohydrates
52.4g
(17%)
Protein
12.2g
(24%)
Fat
6.7g
(10%)
Saturated Fat
3.5g
(18%)
Cholesterol
13mg
(4%)
Sodium
1228mg
(51%)
Fiber
12.6g
(50%)
Sugar
17.7g
(35%)
Nutrition Facts
Serving: 3people
Amount Per Serving
Calories 293 kcal
% Daily Value*
| Calories | 293kcal | 15% |
| Carbohydrates | 52.4g | 17% |
| Protein | 12.2g | 24% |
| Fat | 6.7g | 10% |
| Saturated Fat | 3.5g | 18% |
| Cholesterol | 13mg | 4% |
| Sodium | 1228mg | 51% |
| Fiber | 12.6g | 50% |
| Sugar | 17.7g | 35% |
* Percent Daily Values are based on a 2,000 calorie diet.
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