Pumpkin Poblano Corn Chowder
A surprisingly rich and creamy healthy chowder recipe with a pumpkin punch and a poblano kick. It's a perfect hearty vegetarian dinner recipe for fall!
Servings: 6
Ingredients
- 2 poblano peppers use Anaheim chiles for less heat, green bell peppers for no heat
- 2 tablespoons avocado oil or other neutral oil of your choice
- 1 medium onion diced
- 2 large carrots diced
- 4 cloves garlic minced or pressed
- 2 teaspoons cumin
- 1 teaspoon paprika
- 1 cup pumpkin puree NOT pumpkin pie filling
- 4 cups low-sodium chicken or vegetable broth
- ¾ teaspoon kosher salt, plus more to taste if using full sodium vegetable broth, decrease to ½ teaspoon
- ¼ teaspoon ground pepper
- 1 ½ cups chopped Yukon gold potatoes about 2 large potatoes
- 3 cups corn fresh or frozen (2-3 cobs fresh)
- ½ cup plain Greek yogurt any fat content
- Optional garnishes: queso fresco, fresh cilantro, diced red onion
Instructions
Roast the peppers
- Turn on your oven broiler and wash and dry your peppers. Arrange them on a rimmed baking sheet.2 poblano peppers
- Cook the peppers under the broiler for 10-12 minutes, turning at least once, until the skin is charred and blistered on all sides.
- Remove the peppers to a bowl, cover with a lid or foil, and allow to sit for 10 minutes.
Prep remaining ingredients
- Dice the onions and carrots and press the garlic. If you are using fresh corn, cut the kernels from the cob.1 medium onion, 2 large carrots, 4 cloves garlic, 3 cups corn
- Wearing food-safe gloves, take the peppers out of the bowl and lay on a cutting board. Pull out the stems and slice them open. Use your knife to scrape out the seeds and membranes, and dice. You should have ⅓ to ½ cup of diced roasted peppers.
Make the chowder:
- Heat the avocado oil in a 4-quart soup pot over medium. Add the onions and sauté until translucent, 4-5 minutes. Add the carrots and garlic and sauté 3-4 minutes more.2 tablespoons avocado oil
- Stir in the cumin and paprika, then the pumpkin. Cook, stirring, until the pumpkin has lost some of its moisture and just starts to stick to the pan.1 cup pumpkin puree, 2 teaspoons cumin, 1 teaspoon paprika
- Pour in the broth and stir, scraping the pan to get any browned bits. Bring to a moderate simmer.4 cups low-sodium chicken or vegetable broth
- Add the corn, roasted peppers, potatoes, salt, and white pepper, and return to a simmer. Simmer for 10 minutes.¾ teaspoon kosher salt, plus more to taste, ¼ teaspoon ground pepper, 1 ½ cups chopped Yukon gold potatoes
- After 10 minutes, check that the potatoes are cooked, and taste and adjust the seasoning.
Finish the chowder:
- Add ½ to ¾ cups of chowder to a blender and puree until smooth.
- Add the yogurt to a small bowl, and add a couple spoons full of the hot puree, and stir it in until combined. Gradually add the rest of the puree, mixing well. This tempers the yogurt so it won't curdle or separate when you add it to the chowder.½ cup plain Greek yogurt
- Transfer the puree/yogurt mixture into the chowder and stir well to combine. Simmer another minute or two.
- Allow your poblano pumpkin corn chowder to sit for at least five minutes before serving. Garnish with queso fresco, diced red onion, and cilantro.Optional garnishes: queso fresco, fresh cilantro, diced red onion
Notes
- For a mild chowder, use Anaheim chilis or green bell peppers. If using green bell peppers do not pre-roast, instead saute them with the onions. Canned roasted chilis can also be substituted.
- This soup is great with fresh or frozen corn; I didn’t care for canned corn in this recipe.
- Pureed sweet potato or butternut squashed can be substituted for the pumpkin.
Nutrition
Calories: 251.9kcal | Carbohydrates: 40.9g | Protein: 10.5g | Fat: 7.6g | Saturated Fat: 1.3g | Polyunsaturated Fat: 1.4g | Monounsaturated Fat: 4.1g | Cholesterol: 1.1mg | Sodium: 370.1mg | Potassium: 866.1mg | Fiber: 6.3g | Sugar: 9.1g | Vitamin A: 10148.6IU | Vitamin C: 55.9mg | Calcium: 75mg | Iron: 2.5mg
