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Healthy, Dairy-Free, Low-Fat Potato and Corn Chowder

Adrienna is a home cook who loves to make healthy, plant-based recipes for everyone.

This healthy potato and corn chowder is dairy free, gluten free, and low fat!

This healthy potato and corn chowder is dairy free, gluten free, and low fat!

This is the simplest potato corn chowder ever! It is so easy to make, minimal in ingredients and 100% plant-based except for a little sea salt. A chowder like this makes for guilt-free enjoyment to those on low-fat diets.

This potato-corn chowder will not bog you down like traditional chowders do because of heir high dairy and fat content. With this soup, you will feel full and satisfied—yet light enough to go on that run or to that yoga class later!


  • 5 cups chopped cauliflower
  • 8 cups fresh or frozen corn
  • 3 cups diced potatoes
  • 1 1/2 tablespoons sea salt
  • Fresh, pure water

Although this soup calls for only four ingredients (cauliflower, corn, potatoes and sea salt), you will need two pots. One pot will be for the soup base and the other pot will be for the soup base addition, which will be added later.

Step 1: Make the Soup Base

  1. Finely chop the cauliflower and put it into the pot.
  2. Next, add 4 cups of corn (the other 4 cups will be used in the second pot). You can use either fresh or frozen corn depending on what you have available.
  3. Pour 4 cups of water over the cauliflower and corn that are already in the pot.
  4. Place the pot on the stove with its lid on. Boil the cauliflower and corn on medium-high heat for 8-10 minutes. Be sure to keep the lid on the entire time to prevent steam evaporation.

Step 2: Make the Soup Base Addition

  1. Peel and cube the potatoes then add them to the second pot. I have chosen to peel the potatoes because I'm not a fan of potato skin in this chowder-soup. However, if you prefer to leave the skin on, that's not a problem.
  2. Now add the second 4 cups of corn to the pot. Pour in enough water to fully cover the potatoes and corn. This water will be strained after cooking so an exact measurement is not needed.
  3. Place on the stove and boil on a medium-high heat until the potatoes are tender. If you overcook the potatoes, they will turn mushy in the soup, so keep an eye on them. You may want to do a periodic fork tenderness test as they boil to prevent over-cooking.
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Step 3: Blend the Soup Base

  1. Once the first pot containing the soup base is done cooking, remove from the stove top and carefully pour the contents into the blender container. Be careful because it's going to be very hot!
  2. Add the sea salt and blend on the highest blender setting until the texture is silky smooth.

Step 4: Combine and Stir

  1. Now that the potatoes are firmly tender in the second pot, remove it from the stove and strain out the water in the sink.
  2. Then with a slotted spoon, add the potatoes and corn to the pureed soup base. Give it a gentle stir to incorporate everything together evenly.
Add the potatoes and corn to the pureed soup base.

Add the potatoes and corn to the pureed soup base.

Step 5: Serve and Enjoy

The soup is now ready to serve, garnish and enjoy!

  • Fresh cilantro
  • Black pepper
  • Smoked paprika

If you haven't had smoked paprika before, my friend, you are missing out! If you only have regular paprika on hand today, that will be very good as well. Paprika does have a lovely flavor and is not just a pretty red color. However, keep smoked paprika in mind for the future. You can find it on Amazon and sometimes in the spice section at a grocery store. Smoked paprika is fantastic on meats, fish, eggs, rice and vegan dishes as well!


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