Corn and Squash Chowder

Name: Corn and Squash Chowder
Total time: 1 h 5 min
Yield: 4
Ingredients: 2 tablespoons butter; 1 onion (cut into bite-sized chunks); 1 clove garlic (chopped); 1.333 cups potatoes (cut into bite-sized chunks); 2.667 cups Butternut squash (cut into bite-sized chunks); 3.5 cups vegetable stock; 1.333 cups sweet Corn (from a can, drained); Nutmeg (freshly grated); 1 yellow pepper (cut into 1 cm pieces); 2 tablespoons thyme leaves (to garnish)

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Difficulty:

easy

Difficulty

Preparation:

40 min.

Preparation

ready in 1 hr 5 min.

Ready in

Calories:

197

calories

Calories

How many calories can I eat?

Healthy, because

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Nutritional values

This chowder is rich in B vitamins and satisfying fiber from the corn as well as minerals like magnesium and potassium from the squash.

This Grilled Zucchini Salad is a great addition next to this chowder.

1 serving contains
(Percentage of daily recommendation)

Calorie	197 kcal	(9 %)
Protein	5.35 g	(5 %)
Fat	6.22 g	(5 %)
Carbohydrates	37.97 g	(25 %)
Sugar added	0 g	(0 %)
Roughage	5.8 g	(19 %)

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more nutritional values

Vitamin A	333.01 mg	(41,626 %)
Vitamin D	0 μg	(0 %)
Vitamin E	0.3 mg	(3 %)
Vitamin B₁	0.14 mg	(14 %)
Vitamin B₂	0.06 mg	(5 %)
Niacin	1.56 mg	(13 %)
Vitamin B₆	0.21 mg	(15 %)
Folate	32.67 μg	(11 %)
Pantothenic acid	0.32 mg	(5 %)
Biotin	1.31 μg	(3 %)
Vitamin B₁₂	0.01 μg	(0 %)
Vitamin C	63.89 mg	(67 %)
Potassium	439.75 mg	(11 %)
Calcium	80.13 mg	(8 %)
Magnesium	28.07 mg	(9 %)
Iron	1.4 mg	(9 %)
Iodine	1.05 μg	(1 %)
Zinc	0.37 mg	(5 %)
Saturated fatty acids	3.68 g
Cholesterol	15.26 mg

Author of this recipe:

EAT-SMARTER

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Ingredients

for

servings

Ingredients: 2 tablespoons
butter; 1
onion (cut into bite-sized chunks); 1 clove
garlic (chopped); 1.333 cups
potatoes (cut into bite-sized chunks); 2 ⅔ cups
Butternut squash (cut into bite-sized chunks); 3 ½ cups
vegetable stock; 1.333 cups
sweet Corn (from a can, drained); Nutmeg (freshly grated); 1
yellow pepper (cut into 1 cm pieces); 2 tablespoons
thyme leaves (to garnish)

How healthy are the main ingredients?

onion garlic Butternut squash Corn Nutmeg

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Preparation steps

Melt the butter in a pan and sweat the onions and garlic until translucent. Add the potatoes and squash and cook together briefly. Deglaze with the stock, stir well and simmer on a moderate heat for 15-20 minutes.

Five minutes before the end of the cooking time, add the sweetcorn and bring back to a simmer.

Remove half of the vegetables, purée the rest of the soup - adding more stock if required - and season to taste with salt, ground black pepper and nutmeg.

Add the pepper and return the rest of the vegetables to the soup, warm briefly and pour into bowls. Serve garnished with thyme leaves.