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Corn Chowder

11 April

corn chowder text

In the excitement over spring sunshine and energy, sometimes I forget comfort.  How after busy days and during cold spring evenings, there’s nothing better than a hot, comforting bowl of soup.

Even though corn is definitely not in season, I turn to corn chowder because it’s hot, satisfying and not another thick, wintery, root vegetable soup.  It’s also simple and fast to make, and helps me take a deep breath from the manic pace of early spring.

Add one of the protein add-ins listed below to make this soup macronutrient balanced, or eat it on the side of your favorite springtime protein, and maybe some crusty bread and butter if you have it.


Colorful Corn Chowder


4 – 6 cups veg or chicken stock
1 bay leaf
1 red bell pepper, chopped
1 purple onion, chopped
2 stalks celery, chopped
1 lb potatoes, chopped
2 cups kale, stemmed and finely chopped
2 – 4 Tb fresh rosemary, chopped
1 Tb dried, crushed sage
1 tsp sea salt
1 Tb liquid aminoes {coconut or Braggs}
2 Tb ghee or coconut oil
2 – 3 cups frozen corn kernels
2 – 4 cloves garlic, minced
1 cup full-fat coconut milk
1 – 2 cups hemp milk, depending on your consistency preference
crushed red pepper flakes, optional
Protein add-ins: cubes of raw, organic, non-GMO tofu OR chemical-free sausage rounds


  1. Heat coconut oil or ghee in a heavy-bottomed stock pot.  Saute bell pepper, onion, celery and sea salt until soft and onion is translucent.  Add rosemary, sage, kale, red pepper flakes {if using} and potatoes, stir well, and let cook for a few minutes.
  2. Add stock, bring to a boil, and cover to simmer for 20 minutes, or until potatoes are tender.
  3. Once vegetables are cooked to your liking, add corn kernels, minced garlic, and milks, stirring well.  Simmer for a few minutes more, until the corn is thawed and soup is hot throughout.  Add liquid aminoes and protein choice; stir and heat through.

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Liz Flint-Somerville, Nutritional Consultant

Liz was a partner in Grub for 3 amazing years and helped author many of our most beloved recipes and posts. She is now dedicating her time to caring for her family, writing poetry, and continuing to cook delicious Real Foods.

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