Quinoa Corn Chowder

Ingredients

• 15 ml (1 tbsp)olive oil
• 1 smallonion, finely chopped
• 2 clovesgarlic, minced
• 2 stalkscelery, chopped
• 1 largecarrot, diced
• 950 ml (4 cups)vegetable stock
• 170 g (1 cup)quinoa, rinsed
• 300 g (2 cups)fresh or frozen corn kernels
• 411 g (1 can, 14.5 oz)coconut milk
• 5 ml (1 tsp)smoked paprika
• 2.5 ml (1/2 tsp)dried thyme
• To tastesalt and pepper
• 8 g (2 tablespoons)fresh parsley, finely chopped

Instructions

1. 1

   Soften the onion

   Heat the olive oil in a heavy-based pot over medium heat. Cook the onion until translucent, then add the minced garlic.

2. 2

   Cook the vegetables

   Stir in the celery and carrot and sauté for about 5 minutes, until softened.

3. 3

   Simmer the quinoa

   Add the vegetable stock and bring it to the boil. Stir in the rinsed quinoa, lower the heat and simmer for 15 minutes.

4. 4

   Add corn and milk

   Mix in the corn, coconut milk, smoked paprika, thyme, salt and pepper. Simmer for a further 5 minutes.

5. 5

   Garnish and serve

   Serve hot, topped with the freshly chopped parsley.

What is quinoa corn chowder?

Chowder is a hearty, spoonable soup associated with American cooking, often made with vegetables and a creamy or thickened broth. This version uses quinoa and corn in place of the more familiar seafood or potato combinations.

Coconut milk gives the broth a creamy feel, while smoked paprika and thyme bring gentle savoury notes. Quinoa cooks directly in the stock, making this a practical one-pot supper.

Nutrition and macros by portion

The nutrition label shows one serving as written: 280 calories, 8g protein, 39g carbs, 12g fat.

Quinoa and corn provide most of the carbohydrates, while coconut milk and olive oil contribute much of the fat. Quinoa and the vegetables add some protein, though the dish is not especially protein-heavy; serve it with a protein-rich side such as beans if you want to round out the plate.

Build the flavour base

Onion and garlic: cook the onion until translucent before adding the garlic. This softens their flavour and gives the broth a savoury starting point.

Celery and carrot: allow about 5 minutes for these to soften. Stir them occasionally so they cook evenly without catching on the bottom of the pot.

Cook the quinoa evenly

Rinsing: rinse the quinoa before adding it to the pot, as directed. This removes surface residue and helps keep its flavour clean.

Simmering: once the quinoa is in the boiling stock, reduce the heat to low and cook it for 15 minutes. Keep the soup at a gentle simmer rather than a rapid boil.

Finish with corn and coconut milk

Corn: fresh or frozen kernels both work here; add them with the coconut milk after the quinoa has simmered. The final 5 minutes warm the corn through without leaving it cooking for the full soup-making time.

Seasoning: smoked paprika and thyme give the creamy broth its character. Taste after simmering and adjust the salt and pepper to suit.

Check the texture

The quinoa should be tender, and the carrot and celery should be soft when the chowder is ready. If the mixture seems thicker than you like, stir in a little extra stock or water before serving.

Coconut milk can settle in the tin, so stir it before measuring or pouring. Stir the soup well as you add it to distribute the creamy element through the broth.

Serve it as a meal

Parsley: add it just before serving for a fresh, herby contrast to the creamy soup. A little extra black pepper also works well at the table.

On the side: serve the chowder with crusty bread or a crisp green salad. Crunchy toppings can add a contrasting texture, but keep them separate until serving.

Recipe notes & tips

• Rinse the quinoa in a fine-mesh sieve before cooking.
• Keep the heat low once the quinoa goes into the stock.
• Stir the pot occasionally during both simmering stages to prevent sticking.
• Use frozen corn straight from the freezer; there is no need to thaw it first.
• Taste and adjust the seasoning after adding the coconut milk.
• Garnish each bowl with parsley just before serving.

Variations

• Add chilli: stir in a pinch of chilli flakes with the smoked paprika for extra heat.
• Use fresh herbs: replace the dried thyme with fresh thyme, adding it to taste.
• Make it greener: stir in a handful of spinach near the end of the final simmer.
• Add potatoes: dice a small potato and cook it with the carrot and celery until tender.
• Try lime: finish each bowl with a squeeze of lime for a bright contrast.

Common mistakes to avoid

• Skipping the rinse: unwashed quinoa can taste dusty, so rinse it before adding it.
• Boiling too hard: a vigorous boil can make the quinoa cook unevenly; reduce the heat after bringing the stock to the boil.
• Adding the coconut milk too early: it is meant to simmer for the final 5 minutes, so add it with the corn at that stage.
• Overcooking the corn: adding it only for the final simmer helps keep its texture.
• Under-seasoning: taste the finished broth and adjust the salt and pepper before serving.

How to store

Cool leftovers promptly and refrigerate in a covered container for up to 3 days. Reheat gently on the hob or in the microwave, stirring and adding a splash of stock or water if the quinoa has thickened the soup.

Frequently asked questions