A Thick and Tasty Corn Chowder to Warm Your Innards

My husband Rob has been busy perfecting his Roasted Corn Chowder and it is now ready for sharing.  It is savoury and delicious with plenty of protein and fiber but that’s not the end of its stand-out qualities.  This soup contains ten fruits and vegetables, five herbs and spices and soy milk, all of which will help you in eating the recommended thirty different vegetables a week, a goal that encourages a healthy gut microbiome (1).  This chowder can make a complete meal.  Add a slice of whole-wheat bread spread with a little roasted garlic for extra umami (2).  Here is the recipe.

 

ROB’S ROASTED CORN CHOWDER

4 cups frozen corn

2 medium onions, diced

1 whole head of garlic with the top sliced off

3 stalks celery, diced

1 cup mushrooms, diced

1 carrot, diced

1 sweet red pepper, diced

3 medium potatoes, cubed

1 can of chickpeas or 1 can of black beans

¼ tsp chipotle

¼ tsp cayenne

Or use ½ tsp commercial Cajun spice as substitute for chipotle and cayenne

3 drops liquid smoke

1 tsp garlic powder

1 tsp onion powder

½ tsp smoked paprika

1 tsp oregano

1 tsp thyme

½ tsp salt

½ tsp black pepper

½ tsp celery salt

Juice of 1 lime

1 cup apple juice

1 cup soy milk or other plant-based milk

Vegetable stock

 

Set aside 1 cup of frozen corn and 1 diced onion.

Spread 3 cups of frozen corn on a lined baking sheet mixed with 1 diced onion.  Set the head of garlic in the corner of the roasting pan.  Bake at 350 degrees until the corn and onions start to turn brown.  Stir corn/onion mixture and return to oven for another 10 minutes.  Remove before any corn kernel turns black.  Set aside.

Allow the head of garlic to cool then peel the garlic and mash with a fork in a small bowl. Set aside.

Take the remaining diced onion and cup of corn and add the remaining raw vegetables and spices.  Place in a large skillet and sauté on medium heat, adding stock or apple juice as needed to prevent sticking.  Cook until onions are translucent.

Combine the ingredients from the skillet with the roasted corn,  onions and mashed roasted garlic in a large pot along with 3 cups of vegetable stock, juice of 1 lime, 1 cup of apple juice and 1 cup of soy milk.

Simmer for 1 hour, stirring regularly.  Taste and adjust spices.

Add more soy milk or stock to create the desired thickness of your chowder.  Chowder is ready when the potatoes are soft.

 

SOURCES:

1  https://zoe.com/learn/30-plants-per-week

2  https://www.ladybirdcafe.com/2025/05/08/how-roasted-garlic-enhances-the-umami-in-your-meals/