Summer corn and quinoa chowder

Vegetarian, Soy Free

2 Servings, 620 Calories/Serving

30 Minutes

This simple chowder combines the traditional duo of corn and creamy Yukon Gold potatoes with red quinoa for extra texture and protein. Just a bit of yogurt stirred in at the end gives it the richness of a traditional cream-based soup without overloading on the fat. If you have a grill pan, grilled ciabatta provides a smoky note while you sop up the broth.

Ingredients

  • 1 to 2 shallots
  • 1 to 2 garlic cloves
  • ½ pound red bell peppers
  • 6 ounces Yukon Gold potato
  • 2 ears corn
  • Fresh dill
  • 2/3 cup red quinoa
  • 1 teaspoon sherry vinegar
  • 1 ciabatta roll
  • ½ cup Greek yogurt

Instructions

1

Prep the vegetables

  • Peel and thinly slice the shallot.
  • Finely chop the garlic.
  • Stem, seed, and cut the red pepper into ¼-inch pieces.
  • Cut the potato into ¼-inch cubes.
  • Shuck the corn; lay the cobs flat and cut the kernels from the cobs.
  • Strip the dill leaves from the stems.

2

Make the chowder

In a pot over medium heat, warm 2 tablespoons oil until hot but not smoking. Add the shallot, garlic, and red pepper, and season with salt. Cook, stirring a few times, until tender, 4 to 5 minutes. Stir in the potato and corn and cook until the potato begins to soften, 3 to 4 minutes longer.
Stir in the quinoa, pour in 4 cups water, and bring to a boil. Reduce to simmer and cook until tender, 12 to 15 minutes. Remove from the heat, stir in the sherry vinegar, and season to taste with salt and pepper. While the chowder cooks, prepare the bread.

3

Toast the bread

  • Cut the ciabatta roll in half, brush the cut sides with oil, and season with salt and pepper.
In a frying or grill pan over medium-high heat, toast the bread, cut sides down, until golden brown, 3 to 5 minutes.

4

Serve

Ladle the chowder into individual bowls. Garnish with the yogurt and dill and serve with the bread on the side.

5

Ingredient IQ

Quinoa comes in a variety of colors though white, red, and black are the most common. Nutritionally speaking, they’re all an excellent gluten-free source of protein, fiber, and minerals. White quinoa tends to be more fluffy while the red and the black have a bit more crunch.

Nutrition per serving: Calories: 620, Protein: 21 g, Total Fat: 20 g, Monounsaturated Fat: 11 g, Polyunsaturated Fat: 2 g, Saturated Fat: 3.5 g, Cholesterol: 5 mg, Carbohydrates: 97 g, Fiber: 8 g, Added Sugar: 0 g, Sodium: 560 mg
Contains: wheat, milk

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