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Corn Chowder

Nutrition Facts
Amount per Serving
  • Calories: 130
  • Protein: 5 g
  • Total Fat: 1.5 g
    • Unsaturated Fat: 1.5 g
    • Saturated Fat: 0 g
  • Cholesterol: 0 mg
  • Total Carbohydrate: 24 g
  • Dietary Fiber: 3 g
  • Total Sugar: 10 g
    • Natural Sugar: 10 g
    • Added Sugar: 0 g
  • Sodium: 220 mg

If you’re a corn chowder lover, then you’ll go crazy for my slimming version. This recipe is still creamy and dreamy, but with fewer calories than the original because I was able to cut back on globs of butter and cream. Give it a shot—my taste testers said it was a-maizing (pun intended!).

  • Prep time
  • Total Time
This recipe makes Makes 10½ cups (10 servings)
  • 2 yellow onions, diced
  • 1 cup diced carrots
  • ½ cup diced celery
  • 5 cups corn (fresh or frozen), divided
  • 6 cups reduced-sodium vegetable broth
  • 1 teaspoon dried rosemary
  • ¼ teaspoon cayenne pepper
  • 14 ounces soft silken tofu *
  • ½ teaspoon salt
  • Additional salt and pepper to taste
  • 1 cup red bell pepper, chopped

* If you prefer, you can substitute the silken tofu with 1 can (15 ounces) cannellini beans, rinsed and drained.


Liberally coat a large skillet with oil spray and warm over medium heat. Sauté onion, carrots, and celery until soft and browned, about 8 minutes. Add 3 cups corn, broth, rosemary and cayenne pepper. Cover skillet and bring to a boil, then turn the heat to low and simmer for about 10 minutes.

Add tofu and mix everything together. Using an immersion blender, puree the entire soup until thick and creamy (alternatively, you can transfer the mixture to a traditional blender in small batches).

When soup is well blended, mix in remaining 2 cups of corn and salt. Season with additional salt, pepper, and spices to taste. Transfer to serving bowls and garnish with chopped red bell pepper.

1 serving is 1½ cups


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Nutrition analysis courtesy of 
Genesis® R&D