Easy Ingredient Swaps: 3 Recipes for a Meat-Free Chowder on Chilly Nights

Chilly nights call for hot and hearty chowder. 
And with a few simple ingredient swaps, you 
can make a pot to satisfy everyone at the table.
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Chilly nights call for hot and hearty chowder. 
And with a few simple ingredient swaps, you 
can make a pot to satisfy everyone at the table.
smoked-salmon-soup

Chilly nights call for hot and hearty chowder. And with a few simple ingredient swaps, you can make a pot to satisfy everyone at the table.

For the Pescetarian:

Smoked-Salmon Chowder with Corn and Fennel

Makes 6 cups
Serves 4

Hot-smoked salmon is fully cooked and sold in fillets in the refrigerated section of many supermarkets. Do not substitute cold-smoked salmon like lox.

Ingredients

1 medium yellow onion, diced
1 cup diced fennel (half a medium bulb)
1 tbsp olive oil
1 lb red potatoes (skin on), diced
3 cups fish stock or water
2 cups low-fat milk
3/4 cup fresh or frozen corn kernels
1/4 tsp smoked paprika
1/2 lb hot-smoked salmon

Directions

In a pan over medium-low heat, sauté onion and fennel in oil until soft, 8 minutes. Season with salt. Stir in potatoes and fish stock or water. Cover and simmer until potatoes are tender, 15 minutes. Add milk, corn, and paprika, then simmer uncovered, 5 minutes. Crumble in the smoked salmon; season with salt and black pepper to taste. Divide among four bowls.

Nutritional Info: 35 calories per serving, 11 g fat (3 g saturated), 34 g carbs, 4 g fiber, 27 g protein, 624 mg sodium

See also Strawberry Mint Sparkling Drink

For the Vegetarian:

Sweet Potato, Corn, and Cheddar Chowder

Makes 6 cups
Serves 4

Place a lid or clean kitchen towel over the top of your blender when puréeing warm liquids to prevent splattering.

Ingredients

1 medium yellow onion, diced
1 tbsp olive oil
1 1/4 lbs sweet potatoes, peeled and diced
1/2 tsp dried thyme
2 cups fresh or frozen corn kernels
2 cups low-fat milk
1/2 cup shredded white-cheddar cheese

Directions

In a pan over medium-low heat, sauté onion in oil until soft, 8 minutes. Season with salt. Stir in sweet potatoes, thyme, and 3 cups water. Cover and simmer until potatoes are tender, 15 minutes. Add corn and milk; bring to a simmer and cook uncovered, 5 minutes. Remove 2 cups of soup and let cool, 10 minutes; purée in a blender or food processor and return to pot. Season with salt and black pepper. Divide among four bowls; serve topped with cheddar cheese.

Nutritional Info: 94 calories per serving, 10 g fat (4 g saturated), 42 g carbs, 5 g fiber, 12 g protein, 186 mg sodium

See also Ricotta Cheesecake with Fresh Fruit

For the Vegan:

Coconut-Corn Chowder with Red Curry and Baby Bok Choy

This is a brothy, fresh-tasting soup. You can substitute other greens for the bok choy, if you like.

Ingredients

2 shallots, diced
1 small red bell pepper, diced
1 tbsp olive oil
3 cups fresh or frozen corn kernels
1 lb baby bok choy, chopped
1 14-oz can lite coconut milk
2 tsp red curry paste
Juice of 1 lime

Directions

In a pan over medium heat, sauté shallots and bell pepper in oil until softened, 3 to 5 minutes. Season with salt. Stir in corn, bok choy, and 2 cups water. Simmer uncovered, 3 minutes. Add coconut milk and simmer until broth thickens a little, 5 minutes. In a bowl, combine a spoonful of broth with the red curry paste; stir into soup. Add lime juice and salt to taste; divide among four bowls.

Nutritional Info: 230 calories per serving, 11 g fat (7 g saturated), 30 g carbs, 5 g fiber, 7 g protein, 271 mg sodium

See also Savory Spring Muffins