Three Sisters Corn and Chili Chowder
Ingredients
Food Safety
Before you start, wash all surfaces and your hands with soap and warm water, and remember to wash your hands, utensils and cutting boards after they touch raw meat or eggs. Avoid cross-contamination by using a different cutting board for your meat and other ingredients. Make sure you’re cooking to safe temperatures and chilling any leftovers within two hours. For more food safety tips, visit our Food Safety at Home Section.
Steps
Heat olive oil in a soup pot with a lid. Add onion and garlic and sauté over medium high heat until onions are translucent.
Stir in potatoes, zucchini, squash, chicken broth, corn, lima beans and green chilies. Bring to a boil, cover with lid then reduce heat and simmer gently for 15 minutes or until vegetables are tender.
Dice chicken and add to the pot along with milk and diced red and green peppers.
Puree chipotle pepper (more or less to taste) in some of the liquid from the pot in a blender. Stir back into the pot and simmer another 10 minutes or until flavours have blended. Season with salt.
To serve, scatter fresh whole cilantro leaves over top of individual soup bowls.
Helpful Tip
Recipe doubles well. This lively version of corn chowder uses the “three sisters” of Native American cooking: corn, beans and squash. Freeze leftover canned green chilies and chipotle in adobo sauce for other recipes.
Nutrition Info
| Per 290 g serving | Amount |
|---|---|
| Calories | 160 |
| Protein | 14 g |
| Fat | 4 g |
| Saturated Fat | 1 g |
| Carbohydrate | 19 g |
| Fibre | 2 g |
| Sugar | 4 g |
| Cholesterol | 20 mg |
| Sodium | 190 mg |
| Per 290 g serving | % Daily Value |
|---|---|
| Potassium | 18 |
| Calcium | 10 |
| Iron | 6 |
| Vitamin A | 20 |
| Vitamin C | 90 |
| Vitamin B6 | 25 |
| Vitamin B12 | 15 |
| Folate | 11 |
| Zinc | 10 |
