• 1 cup diced onion
  • 6 cloves garlic, minced
  • 1 cup diced carrots
  • 1 cup diced celery
  • 1 medium red bell pepper, diced
  • 2 teaspoons cumin
  • 2 teaspoons paprika
  • 2 cups diced white potatoes, approximately 1/2 pound
  • 1 diced tomato (fresh or canned, drained)
  • 6-7 cups low-sodium vegetable stock or water (plus a few tablespoons for the dry saute)
  • 3 cups corn kernels, fresh or frozen
  • 1 13.5-oz can coconut milk, low fat
  • 1 teaspoon fresh lime or lemon zest
  • 1-2 tablespoons fresh lime or lemon juice (to taste)
  • 1/2 teaspoons salt (optional)
  • 1/4 teaspoons black pepper
  • 1/4 teaspoons cayenne (optional)
  • 1/3 cup almond or oat flour (or any whole food flour you have)
  • Chopped green or red onion for garnish. May add a dash of favorite hot sauce as well

6-8 Servings. May be doubled and freezes well

  1. In a large stock pot, over medium-high heat, add chopped onion and let brown lightly, adding 1-2 tablespoons of broth or water to prevent burning, about 3 minutes.
  2. Stir in garlic, carrots, celery, and bell pepper. Cook until soft, about 3-5 minutes, adding a bit of broth if needed.
  3. Add cumin and paprika and saute until fragrant, 2-3 minutes.
  4. Stir in potatoes and tomatoes, then pour in vegetable broth or water and scrape the bottom of the pot to loosen any stuck pieces. Bring chowder to a boil and continue to cook until potatoes are soft, about 30-35 minutes.
  5. Whisk almond or oat flour into 1/3 cup of broth or water until smooth and stir into soup. Add the corn, bring to a simmer, and cook 5 minutes.
  6. Stir in coconut milk, lime zest and juice, and season with salt (if using), pepper, and cayenne (if using).


Serve hot and garnish with green or red onion.