Caramelized Fennel Corn Chowder
Try this low-sodium take on corn chowder brimming with the rich flavors of caramelized fennel, roasted garlic and bright, fresh herbs.
Caramelized fennel and roasted garlic will give this low-sodium corn chowder a deep, rich flavor that makes it seem like you simmered it all day. These flavors, plus the zing of fresh herbs, will keep you from missing salt, too. While fennel and garlic give this soup big flavor, they also provide nutrients that support bone health and reduce inflammation. This recipe will make one large dinner portion or 2 small side or lunch servings.
To make this recipe you will need a sharp knife, soup pot, immersion blender or regular blender and ladle.
Nutrition information (per serving)*: Total Fat (7.3g); Carbohydrates (57g); Sodium (161mg); Sugar (16g); Fiber (8g); Cholesterol (11mg); Protein (9g)
1 head of garlic, roasted
1 bulb of fennel, diced or sliced, either way it’s getting blended
1 1/2 cups of frozen corn
1 tsp. of olive oil
1 cup of water
1 Tbsp. of heavy cream
1 Tbsp. fresh herbs, chives and parsley work well, roughly chopped or torn
2 slices of Alvarado or Ezekiel brand low-sodium bread, cut into 1/2-inch squares and toasted in the oven
1. Roast garlic
To roast the garlic, cut off the tops of an entire head of garlic and put it into a little boat made of tinfoil. Drizzle a teaspoon of olive oil onto the garlic and throw it into an oven on 375[Symbol]F for 40 minutes or until the garlic is soft. If you’re in a rush, skip the roasted garlic and simply sauté roughly sliced garlic in olive oil in a soup pot on medium heat.
2. Caramelize fennel
Heat a tablespoon of olive oil in soup pot over medium heat. When hot, add fennel (and garlic if you’re not roasting it). Stir constantly and allow fennel to soften and turn to a nice, brown, caramel color; about 5 minutes.
3. Soften corn
Add the corn and allow it to soften for another 5 minutes.
4. Add garlic and simmer
Add the roasted garlic and the cup of water. Simmer for 15 to 20 minutes to draw out the flavors.
5. Blend soup
Use an immersion blender or transfer soup to blender. Blend on low to medium for 2 minutes or until the consistency is creamy.
6. Reheat and add cream
Return soup to pot and turn flame to low to reheat. Five minutes before serving, add the cream and stir.
7. Serve and top with herbs
Ladle steaming soup into one large bowl or 2 cups and top with fresh herbs, croutons and pepper flakes if desired.
Ingredient Tips & Benefits
Garlic is part of allium (onion) family, which contain quercetin. This compound may have the ability to relieve inflammation in conditions like rheumatoid arthritis. Alliums also contain a compound called diallyl disulphine, which may reduce the enzymes that damage cartilage and can be helpful for people with osteoarthritis.
Fennel has a vitamin and mineral content that supports bone health. Vitamin K is especially important because it improves calcium absorption. It also contains phosphate and calcium, which are important to bone structure, and iron and zinc, which are crucial to collagen.
Canned and convenience foods often include extra salt to act as a preservative. Whenever you can, skip canned foods and cook raw ingredients yourself instead so you can control the amount of salt. Also, check the labels of the ingredients you buy for sodium content.
*Disclaimer: All nutritional information provided is approximate and based on USDA measurements. Actual amounts may vary based on exact ingredients used, how they are prepared and serving size.
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