Chunky Vegetable Chowder

Chunky Vegetable Chowder

Serve this soup with a crusty roll and it's a hearty meal.

Rating:

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Serves: 6 person(s) Change

Preparation Time: 20 mins
Cooking Time: 25 mins

Yield: 6 x approx. 2 cups servings

Diabetes-Friendly Recipe Low-Carb Recipe High-Fiber Recipe High-Calcium Recipe

Ingredients

  • 1 medium potato, cubed
  • 2 cup cubed squash
  • 1 vegetable stock cube
  • 1 lb leeks, sliced
  • 2 medium carrots, cut into 1 inch julienne strips
  • 3 cup water
  • 1 (15 oz) can corn kernels, drained
  • 2 Tbsp smoke-flavored Textured Vegetable Protein (TVP), or firm tofu
  • 1 Tbsp buttery spread
  • 2 Tbsp flour
  • 2 cup plain soy milk
  • 1 dash of salt

Directions:

Place potato, squash, stock cube, leeks, carrots, and water into a large saucepan. Cover, bring mixture to a boil, then simmer for 20 minutes. Add corn and TVP. Remove from heat.

WHITE SAUCE: Melt buttery spread in a medium saucepan (or microwave on High 100% for 1 minute). Add flour, then cook or microwave for 1 minute.

Remove from heat and gradually add soy milk. Return to heat, stirring continuously until mixture thickens. Lightly season with salt.

Stir white sauce into vegetable mixture and heat through.

Nutritional Info (per serving)

CALORIES 227 cals
Kilojoules 951 kJ
Fat 3.5 g
Saturated Fat 0.6 g
Cholesterol 0 mg
Sodium 435 mg
Carbohydrates 44.3 g
Fiber 6.5 g
Total Sugars 8.3 g
Protein 9.3 g
Calcium 117.0 mg
Note: A dash indicates no data is available.