Corn and Squash Chowder
(0 votes)
(0 votes)
Health Score:
93 / 100
Difficulty:
easy
Difficulty
Preparation:
40 min.
Preparation
ready in 1 hr 5 min.
Ready in
Calories:
168
calories
Calories
Healthy, because
Even smarter
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)
(Percentage of daily recommendation)
| Calorie | 168 cal. | (8 %) | ||
| Protein | 5 g | (5 %) | ||
| Fat | 7 g | (6 %) | ||
| Carbohydrates | 21 g | (14 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 5.3 g | (18 %) |
more nutritional values
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 1.8 mg | (15 %) | ||
| Vitamin K | 10.7 μg | (18 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 2.7 mg | (23 %) | ||
| Vitamin B₆ | 0.3 mg | (21 %) | ||
| Folate | 70 μg | (23 %) | ||
| Pantothenic acid | 1 mg | (17 %) | ||
| Biotin | 1.4 μg | (3 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 31 mg | (33 %) | ||
| Potassium | 773 mg | (19 %) | ||
| Calcium | 67 mg | (7 %) | ||
| Magnesium | 36 mg | (12 %) | ||
| Iron | 2.4 mg | (16 %) | ||
| Iodine | 6 μg | (3 %) | ||
| Zinc | 0.8 mg | (10 %) | ||
| Saturated fatty acids | 4.2 g | |||
| Uric acid | 103 mg | |||
| Cholesterol | 17 mg | |||
| Complete sugar | 8 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 2 Tbsps butter
- 1 onion (cut into bite-sized chunks)
- 1 clove garlic cloves (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 Tbsps thyme (to garnish)
Preparation steps
1.
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.
2.
Five minutes before the end of the cooking time, add the sweetcorn and bring back to a simmer.
3.
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.
4.
Add the pepper and return the rest of the vegetables to the soup, warm briefly and pour into bowls. Serve garnished with thyme leaves.
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