Reminiscing on my trip to Peru, I created this wholesome, rustic chowder based on the three plant-powered staples in Peru: quinoa, corn, and beans. When you combine these three plants together, you get quite a nutrition wallop of protein, fiber, slow-digesting carbs, minerals, vitamins and phytochemicals. Just pair this hearty soup with a green salad and you’re all set!
Yields 8 servings
- 1 cup quinoa, uncooked (try red or multi-colored)
- 1 tablespoon olive oil
- 1 onion, chopped
- 1 bell pepper, chopped (red, green, yellow, or orange)
- 2 garlic cloves, minced
- 3 tablespoons flour (may substitute corn starch to make this gluten-free)
- 3 cups vegetable broth
- 2 cups plain, unsweetened plant-based milk (i.e., soy or almond)
- 1 16-ounce bag frozen sweet corn, thawed
- 1 15-ounce can pinto beans, drained (may substitute black beans)
- 2 tablespoons chopped fresh parsley
- ½ teaspoon dried thyme
- ½ teaspoon black pepper
- Optional: pinch salt
- Heat a heavy pot and toast quinoa in the pot for 3 minutes, stirring frequently.
- Add olive oil with onions, bell pepper and garlic and sauté for 8 minutes.
- Stir in flour, and then add broth and plant-based milk, stirring well.
- Add corn, beans, parsley, thyme, pepper, and salt (optional). Stir until well combined.
- Heat chowder, while stirring frequently, until bubbly, thickened, and quinoa is tender—about 10-15 minutes.
Nutrition Information per Serving: 247 calories, 5 g fat, 1 g saturated fat, 1.3 g polyunsaturated fat, 1.8 g monounsaturated fat, 0 mg cholesterol, 271 mg sodium, 547 mg potassium, 43 g carbohydrates, 7 g fiber, 5 g sugars, 11 g protein