Sensational Soups: Summer Corn Chowder

RECIPE
Friendly To: Acid Reflux, GERD, IBS

Corn on the cob always reminds me of my grandfather. 

It was one of his favorite foods, and I have life-long memories of shucking corn into a brown paper bag.  This ‘Summer Corn Chowder’ is not only quick and easy to throw together, but also delicious, light, and GERD friendly

Chowders are often made with milk and heavy cream, but this chowder is light while still offering that creamy taste you might be missing. As many soups are, this one is versatile and can be customized to your liking. 

While I find it to be GERD friendly as is, please make substitutions as you see fit for you. 

Shallots don’t sit well with you? Try bell pepper for some added Vitamin C and fiber. 

While the recipe below calls for Almond milk, you can certainly make it with dairy (I’d recommend 2%) or soy milk as well. Coconut milk is also a good option here! 

For some additional creaminess, top with a dollop of 5% plain Greek Yogurt or a splash of unsweetened dairy or non-dairy creamer. Chopped chives, when tolerated, add a great finish. 

If you have an immersion blender, it will come in handy for the last step. If you don’t, a traditional blender will work just fine. (Be careful when transferring soup to the blender, it will be hot!) 

This chowder is always a hit with my family, and I hope you enjoy it as well!

[[ recipeID=recipe-al2alrote, title=Summer Corn Chowder ]]

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Summer Corn Chowder

Servings: 6

Keywords:

  • Prep Time: 10 mins
  • Cook Time: 25 mins
  • Total Time: 35 mins

Ingredients

Instructions

Ingredients

  • 3 TBSP Unsalted Butter
  • 2 TBSP Whole Wheat Flour
  • 1 Small Shallot (approximately 4 TBSP diced)
  • 3 Large Carrots, peeled and chopped
  • 3 Medium Celery Stalks, chopped
  • 3 Cups Corn Kernels (fresh or frozen)
  • 1 tsp Salt
  • 2 Cups Low-Sodium Chicken Stock
  • 2 Cups Unsweetened Almond Milk (or other milk)

Instructions

  1. In a large soup pot, melt butter and mix in flour. Whisk continuously until flour and butter turn a darker brown, approximately 4-5 minutes. (This is a roux and will help to thicken the soup). 
  2. Add diced shallots, carrots and celery to the pot and stir, cooking down the veggies until they are softened (5 minutes). 
  3. Add the corn (fresh or frozen) and salt to the pot, stirring while the corn cooks, another 3 minutes. If using frozen corn, add 1-2 minutes of cooking time. 
  4. Pour in the stock and almond milk (or other milk) and bring to a boil. Once gently boiling, turn the heat down to low and simmer for 15 minutes or until thickened. 
  5. With an immersion blender, puree approximately ½ the soup. If using a traditional blender, transfer 1 cup at a time to the blender and puree about half the soup. Once blended, pour back into the pot and stir to combine. You can puree as much or as little as you like. For any digestive concerns, pureeing to a smoother consistency might aid in digestion. 
  6. Serve as is, or top with a dollop of plain yogurt, a teaspoon of dairy or non-dairy creamer, and chopped chives.
  7. Enjoy! 

Nutrition Facts

Serving Size: 1

Serving Per Recipe: 6

Amount Per Serving
Calories 180
% Daily Value*
Total Fat 9g 13%
Saturated Fat 4g 20%
Trans Fat 0g
Sodium 610mg 25%
Total Carbohydrate 24g 8%
Dietary Fiber 3g 12%
Sugars 8g
Protein 6g

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs:

Notes

If using frozen corn kernels with this recipe, add a few minutes of cooking time. I prefer using homemade chicken stock for this recipe, but any low-sodium chicken stock will work!