Healthy Corn Chowder

Total Time: 39 mins Preparation Time: 14 mins Cook Time: 25 mins

Ingredients

• Servings: 10
• 2 tablespoons olive oil
• 1 onion, diced
• 5 garlic cloves, chopped
• 2 tablespoons flour
• 2 cups red bell peppers, seeded and chopped (i often use the pre-cut frozen traffic light peppers from whole foods)
• 2 carrots, peeled and coined
• 2 cups corn (frozen, fresh or canned)
• 1 potato, peeled and diced
• 1 (12 ounce) can evaporated skim milk
• 1 1/2 cups skim milk
• 2 cups low sodium vegetable broth (or chicken broth)
• 1 teaspoon dried thyme
• 1 (15 ounce) can cannellini beans (or great northern beans or other beans)

Recipe

• 1 heat the olive oil in a medium stockpot over medium-high heat.
• 2 add the onion and garlic (and the peppers, if they are frozen) and saute' for two minutes.
• 3 stir in the flour and cook for 1 minute, stirring constantly.
• 4 add (the peppers if fresh), carrots and corn and stir well.
• 5 stir in the potato, milk, broth, and thyme.
• 6 bring to a boil, reduce the heat and simmer for 15 to 20 minutes (until the potatoes are tender).
• 7 while it simmers, drain and rinse the beans (helps eliminate the 'toot' factor) and them mash them with a fork in a small bowl until they form a paste.
• 8 stir the beans into the soup and cook until warmed or ready to eat.
• 9 serve hot.
• 10 for vegetarian use the vegetable broth of course.