PCRM Recipe of the Week

RECIPE OF THE WEEK | Mexican Corn Chowder

This chowder and full of spice and flavor, without the added fat or cholesterol.


Makes 10 servings

2 - 3 cups peeled and chopped potatoes (about 1 pound)
2 cups vegetable broth or water
1 yellow onion, chopped
2 garlic cloves, minced
1 red bell pepper, seeded and chopped
1 teaspoon ground cumin
1 teaspoon dried basil
1/2 teaspoon salt
1/4 teaspoon turmeric
1/4 teaspoon black pepper
2 15-ounce cans corn (1 can undrained, 1 can drained)
1 4-ounce can diced green chilies
1 - 2 cup fortified soy- or rice milk


Place potatoes in a pot with broth or water. Cover and simmer until tender, about 20 minutes.

In a separate pan, heat 1/2 cup of water and cook onion, garlic, and bell pepper over medium heat until soft, about 5 minutes. Add cumin, basil, salt, turmeric, and black pepper and cook 5 minutes, stirring often.

When potatoes are tender, mash them in their cooking water and add onion mixture.

Blend one can of corn, with its liquid, until smooth, 2 to 3 minutes, then add it to the soup.

Add remaining can of corn, diced chilies, and 1 cup of non-dairy milk. Stir to mix. Add more non-dairy milk if a thinner soup is desired.

Heat gently until very hot and steamy.

Per serving (1 cup): calories: 112; fat: 1.4 g; saturated fat: 0.2 g; calories from fat: 10.8%; cholesterol: 0 mg; protein: 4 g; carbohydrates: 23.7 g; sugar: 4.8 g; fiber: 3.2 g; sodium: 347 mg; calcium: 54 mg; iron: 1.6 mg; vitamin C: 32.2 mg; beta-carotene: 428 mcg; vitamin E: 0.7 mg

Recipe from Jennifer Raymond M.S., R.D. found in Healthy Eating for Life to Prevent and Treat Cancer by Vesanto Melina, M.S., R.D.


Please feel free to tailor PCRM recipes to suit your individual dietary needs.