Quinoa Corn Chowder Main Dish Recipe & Video

Low Fat Quinoa Recipe With Corn, Potato, Green Beans, Red Pepper

Quinoa Corn Chowder

Quinoa corn chowder: Mild, with a hot spicy side; simple & satisfying vegan quinoa recipe.

Delicious corn chowder cooks in 30 minutes on the stovetop, 6 hours in a crockpot. Video included with stovetop directions.

Variations: Replace potatoes with veggie sausage or beans. Add chopped spinach or kale for more green power.

OR serve chowder with green salad, adding beans, nuts, toasted seeds, tofu or seitan for extra protein.

Total Prep & Cook Time: 50 min stovetop, 6 hrs 20 min crockpot

6 Servings

Nutrition Data Per Serving, 200g (2 cups): 217 cal, 41g carb, 4g fat, 211mg sodium, 5g fiber, 3g sugars, 7g protein, low Saturated Fat & Cholesterol, good source Vit B6, Vit C., Folate, Manganese. Estimated glycemic load 19

Ingredients:

  • 3/4 cup raw quinoa
  • 1 Tbsp cooking oil
  • 1/2 cup diced onion
  • 2 - 3 cloves garlic
  • 1 jalapeno pepper, seeded and minced
  • 1/2 cup celery, diced
  • 1 cup diced red pepper
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  • 1/2 tsp gr cumin
  • 1/2 tsp paprika (smoked paprika is nice)
  • 2 tsp gr coriander
  • Optional: Add more heat with a pinch or two of chipotle or cayenne pepper
  • 4 cups vegetable soup stock (unsalted if you can get it)
  • 2 medium potatoes, peeled and diced
  • 1 pkg frozen corn kernels OR 3 - 4 ears fresh corn on the cob
  • 1 cup chopped green beans, fresh or frozen
  • 1 tsp dried oregano leaf
  • 2 tsp dried basil leaf
  • 1 bay leaf
  • 1/2 tsp salt, or to taste
  • 1/2 tsp fresh ground black pepper, or to taste
  • Garnish: 1/4 cup chopped cilantro OR 4 scallions sliced, tender greens & whites

Stovetop Directions with Video:

  1. Rinse quinoa in cold water, then drain into a colander. Set aside.
  2. Add oil to the pan, turn it on low to heat up, while you prep the veggies
  3. Peel & mince the onion, garlic & jalapeno
  4. Wash and trim the celery, slice thin
  5. Seed and dice the red pepper
  6. Peel and chop the potatoes in bite sized pieces
  7. If using fresh corn, peel and slice the kernels off the cobs
  8. Sauté the onion until soft. Turn up the heat to medium, add the garlic, celery, red pepper & jalapeno, sauté 2 minutes
  9. Add the cumin, coriander, paprika, optional chipotle or cayenne powder, stir for 1 minute
  10. Add the soup stock or water, quinoa, potatoes, bayleaf, and fresh green beans if using
  11. Bring to a boil, cover and simmer 20 minutes
  12. Add the oregano, basil, salt & pepper to taste, fresh or frozen corn, and frozen green beans, bring back to a boil, and simmer 5 - 10 more minutes, until it looks right to you
  13. Serve garnished with chopped cilantro or scallions

Crockpot Directions:

4 - 6 qt crockpot, 6 hours on low heat, 1 hour on high heat

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  1. Rinse quinoa in cold water, then drain into a colander. Set aside.
  2. Peel & mince the onion, garlic & jalapeno
  3. Wash and trim the celery, slice thin
  4. Seed and dice the red pepper
  5. Peel and chop the potatoes in bite sized pieces
  6. If using fresh corn, peel and slice the kernels off the cobs
  7. Heat the oil on medium in a fry pan
  8. Sauté onion until soft. Add garlic, celery, jalapeno & red pepper, sauté 2 minutes
  9. Combine in a 4 - 6 qt crockpot: All ingredients including fresh green beans if using, but not corn, cilantro or scallions, salt & pepper
  10. Cover and cook on low for 6 hours
  11. Add the fresh or frozen corn kernels, frozen green beans if using, oregano and basil. Turn heat to high and cook another 1 hour
  12. Add salt & pepper to taste
  13. Serve garnished with chopped cilantro or scallions

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