Quinoa, Corn, and Bean Chowder

This vitamin- and protein-packed soup makes meal prep a breeze.

Quinoa Corn Bean Chowder
Courtesy Image

Nutrient-packed soup is the answer to painless meal prep.

The star nutrients in this lightened-up chowder are vitamins A, C, and K, folate, magnesium, phosphorus, and manganese. If you’re looking to up the 11g of protein, you can add shredded chicken, too.

Nutrition information (per serving):

Calories: 247; total fat: 5g; protein: 11g; carbs: 43g; sugar: 5g; fiber: 7g

Recipe and photo by Sharon Palmer, R.D.N., The Plant-Powered Dietitian, author of Plant-Powered for Life.

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Prep time

15 min.

Cook time

30 min.

  • 1 cup quinoa, uncooked (try red or multi-colored)
  • 1 Tbsp olive oil
  • 1 onion, chopped
  • 1 bell pepper, chopped (red, green, yellow, or orange)
  • 2 garlic cloves, minced
  • 3 Tbsp flour (may substitute corn starch to make this gluten-free)
  • 3 cups vegetable broth
  • 2 cups plain, unsweetened plant-based milk (i.e., soy or almond)
  • 1 (16-oz) bag frozen sweet corn, thawed
  • 1 (15-oz) can pinto beans, drained (may substitute black beans)
  • 2 Tbsp chopped fresh parsley
  • ½ tsp dried thyme
  • ½ tsp black pepper
  • Optional: pinch salt

Heat a heavy pot, and toast quinoa for 3 minutes, stirring frequently.

Add olive oil, onions, bell pepper, and garlic. Sauté for 8 minutes.

Stir in flour, then add broth and plant-based milk, stirring well.

Add corn, beans, parsley, thyme, pepper, and salt (optional). Stir until well-combined.

Heat chowder, while stirring frequently, until bubbly, thickened, and quinoa is tender—about 10-15 minutes.