Published by Best Fitness Routine. Editorial standards · Report a correction. Educational guidance; no individual clinical review is claimed unless a qualified reviewer is named.
About This Healthy Recipe
This corn chowder uses sweetcorn, potatoes and white beans for a substantial soup. Part of the beans and potatoes is mashed to thicken the broth without wheat flour. Milk supplies a creamy element, while the corn-focused flavour differs from the existing white-bean tomato and sweet-potato soups.
Use cooked unsalted beans and weigh them after draining. The recipe starts with water rather than a stock of uncertain gluten and sodium content. A different stock, salted canned beans or a dairy alternative changes the calculation.
Keep the soup at a gentle heat after adding milk. Divide solids and broth evenly, because a bowl filled mostly with liquid does not match one quarter of the measured batch. The four generous servings include every listed ingredient and no unlisted bread or toppings.
Why Readers May Like It
- 1Measured portions and clear gluten-free ingredient checks.
- 2Clear dry, cooked and drained ingredient weights.
- 3A complete four-serving meal with practical cooking cues.
Recipe Summary and Estimated Nutrition
Nutrition is estimated from the listed ingredient weights and the specific USDA records or manufacturer references linked below. Weights labeled dry, cooked or drained must be matched to that state.
4 servings
One serving is one quarter of the base batch. Values are estimates rather than laboratory analysis.
Per one quarter of the base recipe
Per one quarter of the base recipe
Per one quarter of the base recipe
Per one quarter of the base recipe
Brands, drained weights, substitutions and final serving sizes can change these values.
Ingredient-by-Ingredient Nutrition Breakdown
Gram weights are the calculation basis; household measures are approximate. Cooking water is listed for preparation, and drained water is not included.
| Ingredient | Amount used | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|---|
| Frozen sweet corn kernels | about 3 cups | 500 g | 440 kcal | 15.1 g | 103.5 g | 3.9 g |
| Raw peeled potato cubes | about 14 oz | 400 g | 308 kcal | 8.2 g | 70 g | 0.4 g |
| Cooked white beans, unsalted and drained | about 3 cups | 500 g | 695 kcal | 48.6 g | 125.5 g | 1.8 g |
| Low-fat milk | 400 ml | 400 g | 136 kcal | 13.5 g | 19.8 g | 0.3 g |
| Onion, diced | 1 medium | 150 g | 60 kcal | 1.6 g | 14 g | 0.1 g |
| Celery, diced | about 3 stalks | 150 g | 21 kcal | 1 g | 4.5 g | 0.3 g |
| Olive oil | 1 tablespoon | 14 g | 124 kcal | 0 g | 0 g | 14 g |
| Water | 800 ml | 800 g | 0 kcal | 0 g | 0 g | 0 g |
| Parsley, chopped | small handful | 10 g | 4 kcal | 0.3 g | 0.6 g | 0.1 g |
| Table salt | about 1/2 teaspoon | 3 g | 0 kcal | 0 g | 0 g | 0 g |
| Black pepper | about 1/2 teaspoon | 1 g | 3 kcal | 0.1 g | 0.6 g | 0 g |
| Full recipe estimate | 4 servings | — | 1791 kcal | 88.4 g | 338.5 g | 20.9 g |
How This Nutrition Estimate Was Prepared
- Match each listed ingredient to its linked food record or stated label reference.
- Multiply the per-100-g values by the listed gram weight and add the unrounded ingredient values.
- Divide the full calculation by four servings, then round for the cards.
- Recalculate if you change the ingredient brand, amount or serving yield.
Ingredient cells are rounded independently. The footer sums displayed cells; per-serving cards use the unrounded calculation, so small rounding differences are expected. Cooking-water losses affect finished weight, not the fixed four-serving calculation.
Ingredients
Measured ingredients
Step-by-Step Preparation
As an Amazon Associate I earn from qualifying purchases. Equipment links are paid affiliate links; use suitable tools you already own.
Equipment
- Chef’s knife (paid link)
- Cutting board (paid link)
- Large cooking pot (paid link)
- Potato masher (paid link)
- Cooking spoon (paid link)
- Soup ladle (paid link)
- Digital kitchen scale (paid link)
Before You Start
Use cooked unsalted beans and weigh them after draining. The recipe starts with water rather than a stock of uncertain gluten and sodium content. A different stock, salted canned beans or a dairy alternative changes the calculation.
Allow about 40 minutes. Components can overlap; use the doneness cues rather than the clock alone. Keep surfaces and utensils clean and verify gluten-free ingredient labels.
Prepare vegetables and beans
5 minutesDice potatoes into small even cubes. Chop onion and celery and drain the cooked beans. Check milk and packaged ingredients as appropriate for your dietary needs.
Soften onion and celery
5 minutesHeat oil in a large cooking pot (paid link). Add onion and celery and cook over medium heat until softened without deep browning.
Simmer the potatoes
12–15 minutesAdd potato, 800 ml water, salt and pepper. Bring to a gentle simmer and cook until potatoes are nearly tender.
Add corn and beans
5 minutesAdd frozen corn and drained beans. Simmer until corn is hot and potatoes are fully tender.
Mash part of the chowder
2 minutesUse a potato masher (paid link) to gently mash some beans and potatoes directly in the pot, leaving plenty of whole pieces.
Stir in milk gently
3 minutesAdd milk and warm over low heat. Stir with a cooking spoon (paid link) until hot throughout, avoiding a hard boil.
Adjust consistency and garnish
2 minutesIf too thick, add a small measured splash of water. Add chopped parsley and taste before considering extra seasoning.
Divide into four bowls
2 minutesUse a soup ladle (paid link) to divide the full batch evenly among four bowls, including equal portions of solids and broth.
How to Know It Is Ready
Potatoes and corn are fully tender.
Broth is lightly creamy with visible vegetable pieces.
Divide the complete batch and solids evenly into four bowls.
What This Meal Provides and What to Consider
Meal Balance
- The measured batch supplies about 22.1 g protein per serving.
- Vegetables and the listed grain or legume portions make this a full meal, rather than a protein-only snack.
Things to Consider
- Contains milk. Check canned or packaged products and any added stock for gluten-free suitability.
- Salted beans or stock can significantly increase sodium.
Who May Enjoy This Recipe?
Gluten-free meal planning
People seeking familiar meals with verified gluten-free ingredients.
Home cooking
Keep the soup at a gentle heat after adding milk. Divide solids and broth evenly, because a bowl filled mostly with liquid does not match one quarter of the measured batch. The four generous servings include every listed ingredient and no unlisted bread or toppings.
Measured portions
People who want to understand how ingredient weights relate to a four-serving batch.
How to Adjust the Meal
Smaller appetite
Serve a smaller portion and save the rest. Recalculate nutrition for the portion you actually eat rather than labeling an unchanged serving low-calorie.
Larger appetite
Add vegetables or another suitable accompaniment, and include those ingredients in the meal calculation.
Protein adjustments
If changing cooked white beans, unsalted and drained, check its product label and recalculate. A larger amount may also change texture and cooking requirements.
Substitutions, Dietary Notes, and Allergens
Practical Substitutions
- Use a tolerated unsweetened soy drink for a dairy-free adaptation and recalculate its label values.
- Use fresh corn kernels by weight, checking cooking tenderness and updating the reference where precision matters.
Allergen Information
Contains milk. Check canned or packaged products and any added stock for gluten-free suitability.
Check packaged ingredient labels for the allergens relevant to you. A substitution changes both the recipe and the calculation.
Storage and Meal Preparation
Refrigerate perishable food within 2 hours, or within 1 hour when the surroundings exceed 90°F (32°C). Use shallow containers and a refrigerator at 40°F (4°C) or colder. Use cooked leftovers within 3–4 days; reheat hot leftovers to 165°F (74°C). Keep raw salad components and dressings separate when that improves texture.
Frequently Asked Questions
You can, but the intended texture includes corn, potato and bean pieces. Partial mashing preserves those textures without needing a blender.
High heat can cause separation. Reduce heat before adding milk and warm gently rather than boiling hard.
The listed ingredients provide an estimated 22.1 g protein per one quarter of the batch. Brands and portions can change this value.
Use the 2× or 3× control for gram quantities and serving count. Keep the per-serving estimate as a base guide; use larger cookware or batches and check doneness rather than multiplying the cooking time.
Nutrition Sources and Recipe Notes
These values are planning estimates, not individualized nutrition advice. Use the labels for your exact products when precision is important. The recipe has not been kitchen-tested and the image is a generated illustration of the intended dish.
Nutrition Data Sources
See our Nutrition Calculation Methodology for weights, rounding and substitutions.
Food Safety Reference
Gluten-Free Preparation Reference
Use clean utensils and surfaces to avoid gluten cross-contact, and verify packaged ingredient labels.
Recipe development note: this page does not claim independent kitchen testing. The image is illustrative and does not document a tested result. Ingredient-based nutrition estimates can change with brands, weighing state, preparation and serving size; use exact labels when precision matters.
Useful Tools for This Recipe
As an Amazon Associate I earn from qualifying purchases. The links below are paid affiliate links.
These are the tools used in the preparation above. Use suitable equipment you already own, or compare options if you need an item.
Chef’s knife
Cut the recipe ingredients into the specified sizes.
Compare on Amazon →Paid link · opens in a new tabCutting board
Use a clean preparation surface and separate raw meat from ready-to-eat food.
Compare on Amazon →Paid link · opens in a new tabLarge cooking pot
Choose sufficient capacity for the soup, leaves or cooking batch.
Compare on Amazon →Paid link · opens in a new tabPotato masher
Mash the potato or part of the soup as instructed.
Compare on Amazon →Paid link · opens in a new tabCooking spoon
Stir the chowder gently after milk is added.
Compare on Amazon →Paid link · opens in a new tabSoup ladle
Divide broth and solids evenly for serving.
Compare on Amazon →Paid link · opens in a new tabDigital kitchen scale
Weigh the gram quantities used in the ingredient calculation.
Compare on Amazon →Paid link · opens in a new tab
