The last week or two the market has been displaying some beautiful ears of corn. While I prefer the locally grown corn in the summer I couldn’t resist purchasing a few ears, organic of course. While corn itself isn’t exactly a nutritional super food I used it in this corn chowder along with some other nutrient rich vegetables to really pack it full of flavor and boost the nutrition. Yum, it’s like summer in a bowl.



  • 4 cups fresh organic corn kernels, about 6-8 ears depending on size (you can also use 2 bags (10 ounce each) frozen corn, thawed)
  • 2 cups milk (I used oat milk)
  • 2 tbsp olive oil
  • 2 cloves garlic, pressed
  • 1 leek, mostly just the white part with about an inch or two of green, cut in half lenthwise and thinly sliced (be sure to wash the dirt from all the layers of the leek)
  • 1 red bell pepper, seeded and diced
  • 1 zucchini, diced
  • 1 carrot, peeled and diced
  • 1/4 dry white wine (optional)
  • 2 cups low sodium vegetable broth
  • 2 roma tomatoes, seeded and diced
  • 2 tbsp dried basil
  • sea salt to taste
  • freshly ground black pepper to taste


  1. Put 2 cups of the corn and the 2 cups milk into a blender and blend until smooth. Set aside.

    Use mostly the white part of the leek with about 2 inches of green, cut in half lengthwise and thinly slice

  2. Heat oil in a large soup pot over medium high heat and add the leeks, bell pepper, zucchini and carrot. Cook about 5 minutes or until the vegetables are tender.
  3. Stir in the garlic and basil, cook 1-2 minutes.

    Deglaze the pan with white wine

  4. Remove from heat and pour in the white wine if using, otherwise skip this step. Stir, scraping up all the bits from the bottom of the pan. Return pan to heat.
  5. Add the remaining 2 cups corn and the vegetable broth. Bring to a boil.
  6. Add the pureed corn/milk mixture and the diced tomatoes and heat until warmed through but not boiling.
  7. Season with salt and pepper to taste.
  8. Spoon into bowls and garnish as desired.

Nutritional Info:

Makes about 6 cups.

Serving size 1 cup.

Nutrients per serving:  Calories: 204.5, Cal. from Fat: 55, Total Fat: 6.5g, Sat. Fat: .5g, Carbs: 28g, Fiber: 3g, Sugars: 11.5g, Protein: 7g, Sodium: 90.5mg, Chol: 0mg


Any leftovers can be stored in an airtight container in the fridge for up to 4 days.  You can also freeze the leftovers.  Simply reheat in the microwave after thawing.

Related Posts Plugin for WordPress, Blogger...
Print Friendly


  1. Jenn says:

    Trying this today…starting a REAL FOOD diet with the whole family for the New Year! Can’t wait for dinner time!!

    • Kristy says:

      Welcome to a delicious life of healthy whole food Jenn. There is nothing better than real food without artificial additives or flavorings. This corn chowder is so full of flavor it’s like summer in a bowl. Hope you enjoy it. Kristy


Leave a Comment