Bean & Corn Chowder

Bean & Corn Chowder

Prep Time15 mins Cook Time20 mins Makes 5 Yield_measureservings

Keep it seasonal! As the weather cools and the coats come out, we always warm up to this chowder recipe.

Ingredients List

  1. 2 Tbsp. (30 mL) Becel® Original margarine or Becel® Salt-Free margarine
  2. 2 medium carrots, chopped
  3. 1 medium onion, chopped
  4. 1 clove garlic, finely chopped
  5. 4 tsp. (20 mL) all-purpose flour
  6. 2 1/2 cups (625 mL) skim milk
  7. 1 1/2 tsp. (7 mL) chili powder
  8. 1 tsp. (5 mL) Worcestershire sauce
  9. 1/2 tsp. (2 mL) salt
  10. 1 can (540 mL) red kidney beans, rinsed and drained
  11. 1 can (341 mL) whole kernel corn, drained
  12. 2 tsp. (10 mL) dried parsley

Directions

1. Melt Becel® Original margarine in large saucepan over medium heat and cook carrots, onion and garlic, stirring occasionally, until vegetables are crisp-tender, about 3 minutes. Stir in flour. Stir in milk, chilli powder, Worcestershire sauce and salt. Bring to boil over high heat, stirring frequently.

2. Reduce heat to low and stir in remaining ingredients. Simmer until heated through, about 10 minutes.

Please see nutrition information for sodium content.

Nutritional Information

Calories

260 (1 serving)

Total Fat

6g (1 serving)

Saturated Fat

1g (1 serving)

Polyunsaturated Fat

1.8g (1 serving)

Monounsaturated Fat

2.2g (1 serving)

Sodium

560mg (1 serving)

Total Carbs

43g (1 serving)

Dietary Fiber

10g (1 serving)

Sugars

12g (1 serving)

Protein

13g (1 serving)

Calcium

20% (1 serving)

Iron

6% (1 serving)

Omega-3

0.1g (1 serving)

Omega-6

0.4g (1 serving)

Vitamin C

8% (1 serving)

Vitamin A

30% (1 serving)