Print
Ingredients
Scale
- 1 cup quinoa
- 3 tablespoons canola oil
- 1 medium onion, diced
- 1 red pepper, diced
- 1 teaspoon minced garlic
- 1 teaspoon dried parsley
- 1/2 teaspoon dried thyme
- 1 1/2 teaspoons salt
- 1/4 cup all-purpose flour
- 3 cups chicken broth
- 2 cups milk
- 4 cups frozen corn (or fresh)
- 1 can (15 oz) white kidney beans, drained and rinsed
- Optional: Shredded cheese for garnish
Instructions
- Toast quinoa in a large pot over medium heat for 2-3 minutes until golden.
- Add canola oil, diced onion, and red pepper; sauté for 3-5 minutes until softened.
- Stir in garlic, dried parsley, thyme, and salt; cook for 1 additional minute.
- Gradually add all-purpose flour and mix until combined.
- Slowly whisk in chicken broth and milk, allowing the chowder to thicken.
- Simmer the mixture for 15-20 minutes, stirring frequently.
- Add frozen corn and rinsed white kidney beans; heat through for 5 minutes.
Notes
Rinse quinoa thoroughly before toasting to remove bitterness.
Adjust chowder thickness by varying broth amount.
For a vegetarian version, substitute chicken broth with vegetable broth.
- Prep Time: 10 minutes
- Cook Time: 30 minutes
- Category: Soup
- Method: Stovetop
- Cuisine: American
Nutrition
- Calories: 320
- Sugar: 4
- Sodium: 800
- Fat: 10
- Saturated Fat: 1
- Unsaturated Fat: 5
- Trans Fat: 0
- Carbohydrates: 48
- Fiber: 8
- Protein: 12
- Cholesterol: 10