Peppery Corn Chowder

1 tsp Oil
1 Onion, chopped
1 Garlic clove, minced
1-1/2 tbsp flour
¼ tsp ground cumin
1/8 tsp red pepper flakes
1-1/2 cups Veggie broth (chicken is ok too)
2 cups frozen corn
1 potato, peeled and diced
1 bell pepper, diced
1 bay leaf (optional)
Pinch of thyme
385mL Milk (1 or 2%)
Salt and pepper to taste

• In a large saucepan, heat oil over medium heat and add onions and garlic. Cook
until softened.
• Add flour, cumin, & pepper flakes, stir until moistened.
• Add broth, veggies, and remaining spices.
• Cover and simmer 20 minutes, stirring occasionally.
• Remove bay leaf and stir in milk.
• Cover and simmer 10 minutes, add salt and pepper to taste.
• For a heartier chowder, “mash” soup with potato masher when veggies are
tender.

ÆMakes 4, 1 cup servings.

Æ277 Calories per serving (if make with 2% evaporated milk); 14g protein, 5g fat, 144g
carbohydrates.
Æ 3.5 points per 1 cup serving (can’t remember if this is using 2% evap or 1% milk)

This soup freezes well.

If your soup isn’t thick enough, thicken with corn starch and water. I always add
whatever veggies I have – celery, broccoli, cauliflower.
It isn’t a very spicy hot soup with just the pepper flakes.
It awesome paired with a bun and salad.