One of my absolute favorite things in this world is SOUP! Any season, any day, any hour – I will eat soup. We got married in May, and even though it wasn’t necessarily soup season, I still found a way to incorporate my favorite liquid meal into our special day. Cold tomato gazpacho served in shot classes, with mini grilled cheese bites perches on the edges…
Come on, is that not completely awesome? However, that’s not what we’re making today. Today, it’s 36 degrees outside in Virginia, which means it’s definitely chowder weather. But not just any chowder – this one is high in protein, incredibly healthy, and bursting with all the flavor and creaminess that you expect from a chowder…
Quinoa & Bean Corn Chowder
(Loosely adapted from Vegetarian Times)
Ingredients:
- 1 cup dry red quinoa
- 1 tsp cumin seeds
- 3 medium carrots, diced
- 1 cup white corn kernels
- 1.5 cups roasted corn kernels
- 1 clove garlic, minced
- 1 cup bell pepper, diced
- 1 can pinto beans, drained and rinsed
- 4 cups vegetable broth
- 2 cups unsweetened almond milk
- 2 tbsp nutritional yeast
- salt to taste
To Prepare: If you prefer traditional white quinoa, that’s fine to use too, but I find the red quinoa to be a little nuttier and heartier, giving the soup a little more texture. Plus it makes it so much prettier! Start by toasting the quinoa and cumin seeds in a small skillet, stirring constantly for 4-5 minutes so that the seeds don’t burn.
Once the quinoa and cumin are toasted, set the pan aside while you prepare the rest of the ingredients. For the corn, I used a mixture of (frozen) white corn and roasted corn kernels (from Trader Joe’s). The roasted corn definitely gives a little extra flavor, but if you can’t find it just sub in traditional yellow corn.
In a large Dutch oven, add a drizzle of olive oil and turn to medium high heat. Then add the diced carrots and corn, and sauté for about 5 minutes until they begin to soften.
(Note: Dutch ovens are KEY for making soups, stews, chili, and more. The heavy bottom prevents food from burning, and the ceramic material conducts heat well for soup-type applications. Some of the fancier brand names can be insanely expensive, but I use a very moderately priced version by Mario Batali.)
Once the carrots and corn have cooked for 5 minutes, add the garlic and bell pepper (I used a frozen tri-blend of peppers). Cook peppers and garlic an additional 5 minutes, stirring frequently.
Time to turn it into SOUP! Add 4 cups vegetable broth and 2 cups unsweetened almond milk to the pot…
Bring the liquid up to a boil, and then add the quinoa, pinto beans, and nutritional yeast. Simmer on low heat for 20 minutes covered, or until quinoa is tender.
Stir occasionally while the soup simmers, and then season to taste with salt. Ladle and SERVE!
There is a distinct richness to this recipe that makes you think it’s probably not healthy (it is!). But unlike traditional chowders, this one is thickened with almond milk and beans, in lieu of heavy cream.
Perfect healthy comfort food that compliments both the cold temperatures and the new year’s resolutions.
And incredibly high in vegetarian protein – a triple play with quinoa, beans, and nutritional yeast.
For you slow-cookers – I see no reason why you couldn’t make this soup in a crockpot. Just add all the ingredients and set on low heat to cook all day while you’re out of the house. (You could probably even use dried beans if you are cooking long enough!)
It is very possible that there is nothing quite as satisfying as a big bowl of hearty chowder in January. (Except maybe gazpacho and grilled cheese in May. Just saying.)
Enjoy!
98 Comments so far
Leave a comment
We had a soup and grilled cheese station at our wedding… yum! This recipe looks delicious. I might sub out black beans for pinto as a personal preference. I love the combination of black beans and corn.
[Reply]
This looks incredible – and those mini grilled cheese sandwiches in the gazpacho-filled shot glasses are so cute. I love it.
[Reply]
There have been so many good soup recipes across the blogosphere lately, and this is definitely at the top of the list! There really is something about a good bowl of soup. I made one the other day with yellow curry powder, brown rice, split peas, and a ton of veggies that was just amazing!
[Reply]
I have never put beans in my corn chowder. Nice spin on it. I am falling in love with Nutritional Yeast lately. I am starting to put it on everything! The soup looks delicious!
[Reply]
Looks tasty! I really need to get my hands on some quinoa soon (and a Dutch oven…).
[Reply]
Yum! This looks delicious. Is there anything that can be subbed out for the nutritional yeast?
[Reply]
Angie Reply:
January 3rd, 2011 at 4:27 pm
I guess I should have said, subbed in? Err. Monday.
[Reply]
Emily Malone Reply:
January 4th, 2011 at 12:56 pm
Maybe a little cheddar cheese? Nutritional yeast is such a unique ingredient!
[Reply]
Oh my gosh, this sounds amazing! Can’t wait to try it!
[Reply]
This looks delicious. I want to make this for sure. I made vegetable soup this weekend most of it in freezer but I’d like this too.
I would like to print it is this possible?
Can’t seem to get but the front page.
[Reply]
I just got a Dutch oven for Christmas and have also been wanting to experiment with more vegan ingredients, particularly nutritional yeast. Fate! This looks delish, thanks!
[Reply]
Looks yummy! I am SUCH a soup person, so perfect! And full of protein too! :D
[Reply]
this looks absolutely incredible enough for me to possibly get over my phobia of cooking soup!!!
xoxo
Sara
[Reply]
That looks fabulous! Going on the menu!
[Reply]
That soup is soo gorgeous and I LOVE the little mini soups you did at the wedding!
[Reply]
What an awesome wedding idea! Mini soups are genius! Thankfully I adore soups because it’s one of the easiest meals to prepare on this raw diet!
[Reply]
Wow, sounds great! Love soup as well, making some this evening!
[Reply]
quinoa, beans, and corn?! in soup?! a chowder?? my heart skipped a beat when i saw the title of this. definitely making it!!
[Reply]
Emily Malone Reply:
January 4th, 2011 at 12:55 pm
hope you like it!
[Reply]
Do you think this would freeze and reheat well? This looks like a perfect weekend soup to make a double batch of and freeze!
[Reply]
Emily Malone Reply:
January 4th, 2011 at 12:55 pm
I don’t see why not, but I can’t say for sure since I haven’t tried.
[Reply]
Now I know what I might have for dinner: Soup!
Thanks
[Reply]
This looks amazing. I think I might need to hit up my trader joe’s to buy the ingredients tonight.
[Reply]
This looks great Emily! Perfect combo of ingredients. Love the toasted quinoa & cumin seeds step. I’ve been buying red quinoa lately – it’s been on sale at my Whole foods in the bulk bins, but it’s usually more expensive than the regular. I’ve never had the black quinoa but want to try it!
[Reply]
Emily Malone Reply:
January 4th, 2011 at 12:54 pm
I’ve never had black quinoa either – I can’t find it anywhere near here!
[Reply]
That looks great, and I love the bowl!
[Reply]
My husband is so excited about this recipe. I’m adding it to the menu for next week. Thanks!
[Reply]
While I’m not a soup fan, the soup shot glasses with sandwiches is such a cute idea!
[Reply]
Your soup looks SOO warm and filling, Emily! Thank you for sharing! I’m bookmarking it to try in the slowcooker.
I wonder if you could help me? I’m dying to make this recipe I found, but it calls for Velveeta processed (fake) cheese. Any ideas on a way to substitute it with something…um…real?
[Reply]
Emily Malone Reply:
January 4th, 2011 at 12:54 pm
You can make a great cheese sauce using nutritional yeast!
http://www.dailygarnish.com/2010/04/cheast-sauce-recipe-culinary-school-page.html
[Reply]
I’m with Angie, can you recommend anything in place of the nutritional yeast for the non-vegans? This looks delicious and I have everything in the house I’d need except for the nutritional yeast! Thanks!
[Reply]
Emily Malone Reply:
January 4th, 2011 at 12:51 pm
Hmmm I can’t really think of anything, besides cheese. But you don’t want to really give it too much of a cheesy flavor. Maybe just a pinch or two of shredded cheddar – similar flavors? Nutritional yeast is such a unique ingredient.
[Reply]
i would never think to put quinoa in soup as i would assume it would get mushy…but i trust ya so ill try!
[Reply]
I love your house :)
[Reply]
Mmm, this soup sounds and looks right up my ally– I have all the ingredients,too! Whee :-)
[Reply]
this is brilliant….I cannot wait to try this recipe!
[Reply]
It is definitely chowder season! I can’t wait to try this.
[Reply]
Soups are my favorite too! I’ve been making at least one new soup recipe each week since fall began.. And you’re right – Dutch ovens are the best for soups. I just got my very first Le Creuset for Christmas :)
[Reply]
your soup is beautiful! the colors…mmm, great!
i just made a vegetable soup (vegan) with corn, beans, and potatoes. I am a one-pot, dump it all in and add water and spices girl..rather than a sautee first, or measure things, like you do. But that’s why you went to culinary school and i didnt :) And that’s why yours probably tastes better than mine…haha!
[Reply]
mmm, looks so good!
[Reply]
This soup looks awesome. I am making soup tonight and was trying to think of a way to make it creamy w/o the cream. Almond milk and nutritional yeast sound like a great way to do just that. YAY! I am so excited I saw this post before I started cooking!
[Reply]
This looks delicious. I just threw some Quinoa in my normal soup recipe instead of the rice and pasta. Delicious. I cannot wait to try this. Thanks.
[Reply]
I made soup today too! Carrot and roasted red pepper! YUM! And I love your little tomato/sammy shots! they are awesome!
[Reply]
Your chowder look sooo yummy! I’m going to try it soon. :)
[Reply]
I will eat soup 3 times a day if I could!! I made a huge pot of veggie chili on Saturday – honestly I thought it was made for 20 people… and it’s gone already!
[Reply]
That looks amazing, what a great idea! I just might try this recipe next week.
[Reply]
I absolutely loved the tomato gazpacho and cheese sandwich bite idea! So creative and SO yummy!
[Reply]
oh my goodness. that chowder looks amazing! i am adding that to my meal plan for next week! i live alone though – how do you think it would freeze?
also, the grilled cheese + gazpacho appetizer from your wedding looks amazing.
[Reply]
Emily Malone Reply:
January 4th, 2011 at 12:50 pm
I think it will probably freeze fine, but I can’t say for sure since I haven’t tried!
[Reply]
You’re so right, soup is always great.
[Reply]
Looks really yummy. I got a Martha Stewart Dutch oven for Christmas, I think I need to christen it.
Does the nutritional yeast give it more of a cheesy flavor? I really need to pick some up. Also, I was really surprised (I’m not vegetarian, but like vegetarian.) when I made your roasted root vegetable soup how good the vegetable broth tasted. I guess I was expecting watered-down celery water…lol.
[Reply]
Emily Malone Reply:
January 4th, 2011 at 12:49 pm
You had no faith! :) I love that soup.
[Reply]
The tomato soup with the grilled cheese is very, very cute and delicious sounding!
[Reply]
Oh my goodness! Looks delicious! :)
[Reply]
I love your blog for the veggie soups you make. I too am a soup junkie and they always inspire my own soup making. I love the cold tomato soup with mini grilled cheese wedges from your wedding. I might have to store that one away for my own use one day.
[Reply]
Love that the napkin matches the soup ;)
[Reply]
Hi! I just found your blog and it’s fantastic! I’m an undergrad on a journey to stay healthy, train for my first marathon (in November!) and share all I learn on my new blog with Shape Magazine. I try to tailor healthy recipes to the limited time, tools, and budget of college students. Can you recommend any of your recipes to me? This soup looks sooo good and I want to make it at home before I go back from break!
Thanks xox
Jane
http://www.shape.com/blogs/dorm-blogger
Twitter @dormblogger
[Reply]
Emily Malone Reply:
January 4th, 2011 at 12:48 pm
Very cool – welcome to the blog!! :) Most popular recipes are probably the vegan black bean burgers, kale and roasted vegetable soup, and the caramelized onion mashed potatoes. :)
[Reply]
I kinda find it amusing that you love soup! I enjoy soup but I love the thick and crusty bread for dipping a bit more!
[Reply]
Soup AND quinoa in the same dish? Perfection. I am definitely making this one!
[Reply]
This Quinoa and Bean Chowder recipe looks awesome! I’m not vegetarian, let alone vegan but am attracted to your use of almond milk in the recipe. It packs some great nutritional value with healthy fats and vitamin E. It also has the added benefit of being easy to digest for those of us who are lactose intolerant. Thank you Emily! http://www.doctorcarrieshealthyliving.com
[Reply]
I remember the soup at your wedding! It was rather addicting. I was pretty prgo so I had A LOT lol. No wonder Jackson is such an adventurous eater now :)
[Reply]
Emily Malone Reply:
January 4th, 2011 at 12:48 pm
I believe you had the soups set up like shot glasses, if I remember correctly. :)
[Reply]
This recipe looks awesome. I’m going to try it out soon. Corn chowder is always at our house on Christmas day, but it’s not the healthiest version! I got a hand blender for Christmas that I can’t wait to try out…any awesome, veggie soups you recommend??
[Reply]
Emily Malone Reply:
January 4th, 2011 at 12:46 pm
I have a great Butternut Squash and Apple soup that you puree with a hand blender!
[Reply]
Amanda Reply:
January 4th, 2011 at 1:02 pm
Thanks! I’ll check it out. That’s funny because I’m posting a butternut squash soup recipe today! Something super simple I whipped up while I was at home (knowing I was getting the hand blender for Christmas but my mom wouldn’t let me us it beforehand…) I’m going to check yours out and hopefully make another one this weekend.
[Reply]
this look really great! i’m training for a may marathon and have been planning out some filling healthy meals… this fits perfectly!
[Reply]
Those grilled cheese bites are ubercute!! I want to cut my next grilled cheese like that just because! haha
I’ve never had quinoa before. It looks like it has a odd texture. What is it like?
[Reply]
Emily Malone Reply:
January 4th, 2011 at 12:46 pm
Kind of nutty flavor, texture is sort of like steel cut oats? I don’t know – hard to describe!
[Reply]
Lovely photos! So colorful and this looks outstanding. Those organic tri colored frozen peppers are always in our freezer. They are such a good deal!
[Reply]
Omg! Those napkins and placemats are adorable! Where on earth did you get them!? Haha! Soup looks yummy too.
[Reply]
Emily Malone Reply:
January 4th, 2011 at 12:44 pm
Crate and Barrel! They were xmas gifts. :)
[Reply]
That looks so great, Emily. I always love finding new ways to use red quinoa.
[Reply]
Mmmm. . this recipe was great! My whole family loved it!
[Reply]
Emily Malone Reply:
January 4th, 2011 at 8:50 pm
I’m so glad you liked it – I polished off the leftovers today!
[Reply]
Emily, where are the soup bowls from? I remember them from your PFB video post and love them!
[Reply]
Emily Malone Reply:
January 4th, 2011 at 8:51 pm
Crate and Barrel outlet!
[Reply]
I’m so glad you liked it! I polished off the leftovers today. :)
[Reply]
[...] my throat. Something with a hit of spice, because that always helps with my cold symptoms. Based off of Emily’s chowder, this soup definitely hit the [...]
you make the best looking soups!!
[Reply]
Made this soup in my crock-pot on Tuesday, and it is delicious! Such a quick and easy lunch to bring to the office :) Thanks!
[Reply]
I got a crock-pot for Christmas and this was the first thing I made in it, and it was a success! Such a quick and easy lunch to bring to the office, and delicious! Thanks!
[Reply]
This recipe was DELICIOUS!!!! Thank you Emily – made me cook outside the box :)
[Reply]
Emily Malone Reply:
January 19th, 2011 at 10:04 am
So glad to hear it was a success!
[Reply]
Just made this for dinner (and the peanut banana bread for dessert) and it is delicious. I substituted kohlrabi for peppers and black beans for pinto beans just because i had them. I also squeezed a meyer lemon in at the end. so good. this will be lunch for the coming week. thanks!
[Reply]
Emily – I made this for dinner last night and it’s sooo good! And I just ate the leftovers for lunch and it was just as good (if not better) today! Thanks for all your delicious recipes!
- Lindsey
[Reply]
Soup in Arizona in August?? Why Not! Absolutely fantastic. Kids and hubby loved it. Thanks!
[Reply]
Emily Malone Reply:
August 25th, 2011 at 3:02 pm
Yum! One of my favorites too! :)
[Reply]
I’m making this tonight but I don’t have cumin seeds… Do you think it’ll still turn out ok?
[Reply]
Emily Malone Reply:
September 7th, 2011 at 4:01 pm
I think it will be fine! Maybe add a little extra coriander if you have that on hand.
[Reply]
Alexis@hummusapien Reply:
September 7th, 2011 at 8:52 pm
I made this tonight and it was AWESOME! We all loved it, even without the cumin seeds! I told every one on my blog that they should make it, too :)
[Reply]
[...] Quinoa and Bean Corn Chowder [...]
Looks great! How many does this recipe serve?
[Reply]
Whoa, lady, whoa! I just made this tonight and it was amazing! Thank you so much for this recipe!!
[Reply]
[...] Adapted from daily garnish [...]
I made this last weekend and it is simply amazing. SO good. My fiance couldn’t believe it is vegan. So creamy and delicious. I added a bunch of kale I had that was about to go bad, and a whole poblano, diced.
[Reply]
[...] Quinoa & Bean Corn Chowder [...]
[...] of corn in the freezer and carrots in the crisper, but also by Daily Garnish’s delicious quinoa and bean corn chowder. It’s been a long time favorite of mine. And yeah, they’re both vegan! The nutritional [...]
Leave a comment