Corn and Lentil Chowder

Name: Corn and Lentil Chowder
Cuisine: American
Ingredients: 1 large onion, chopped; 1 cup chopped mushrooms; 1 tablespoon curry powder; 1/2 teaspoon turmeric; 4 cups no-salt-added or low sodium vegetable broth; 2 cups water; 1 1/2 cups dry red lentils, rinsed and drained; 1 tablespoon peeled and grated ginger; 1/4 teaspoon black pepper; 3 cups fresh or frozen corn kernels, divided; 2 cups finely chopped kale

2 steps

This creamy chowder starts with sweet corn and quick-cooking red lentils. Fresh ginger, curry and a dash of turmeric dial up the flavor.

Updated at: Thu, 17 Aug 2023 10:02:11 GMT

Nutrition balance score

Great

Glycemic Index

Low

Glycemic Load

High

Nutrition per serving

Calories398.6 kcal (20%)

Total Fat3.1 g (4%)

Carbs76.6 g (29%)

Sugars10.5 g (12%)

Protein24.6 g (49%)

Sodium101.2 mg (5%)

Fiber13.9 g (50%)

% Daily Values based on a 2,000 calorie diet

Ingredients

4 servings

1onion

large, chopped

1 cupmushrooms

chopped

1 tablespooncurry powder

½ teaspoonturmeric

4 cupsno-salt-added vegetable broth

or low sodium

2 cupswater

1 ½ cupsdry red lentils

rinsed and drained

1 tablespoonginger

peeled and grated

¼ teaspoonblack pepper

3 cupsfresh corn kernels

or frozen, divided

2 cupskale

finely chopped

Instructions

Step 1

Heat 2-3 tablespoons water in a soup pot and water saute onions and mushrooms until tender. Add curry powder and turmeric and cook for 1 minute. Add broth, water, lentils, ginger and black pepper, bring to a boil, reduce heat, cover and simmer for 15 minutes or until lentils are tender.

Step 2

Add 2 cups of the corn and cook for an additional 10 minutes, stirring occasionally. Place soup in a high-powered blender, blend until smooth and return to the soup pot (or use an immersion blender to blend the soup right in the pot). Add remaining 1 cup of corn and the chopped kale and cook until kale has softened.

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