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

Quinoa Corn Bean Chowder (Vegan, Gluten-Free)
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  • 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


  1. Heat a heavy pot and toast quinoa in the pot for 3 minutes, stirring frequently.
  2. Add olive oil with onions, bell pepper and garlic and sauté for 8 minutes.
  3. Stir in flour, and then add broth and plant-based milk, stirring well.
  4. Add corn, beans, parsley, thyme, pepper, and salt (optional). Stir until well combined.
  5. 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


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