Sunday, December 2, 2012

Wild Rice and Corn Chowder

Seriously, I could eat soup for dinner every night and never get bored with it, especially during the winter months when the weather is cold.  Soup is the perfect one pot meal, full of vegetables, warm and hearty.  I like to make a really big pot so I have leftovers for lunch.  Today, to combat a week of rain and flooding,  I made a wild rice and corn chowder.

Traditionally, chowders are made with potatoes, however, because I'm allergic to potatoes,  I used cauliflower instead.  

I added wild rice to my chowder for protein.  Wild rice has far more protein, fiber, minerals and B vitamins than regular long grain rice.  I also replaced the traditional milk or cream with a combination of rice milk and non dairy sour cream.  

Soup is an excellent way to use up little bits of vegetables you have in your refrigerator or garden.  I started with a cup of diced carrots (from the garden) and a cup of diced celery (left over from our Thanksgiving stuffing) and two cups of diced onion.

I sauteed the vegetables in a few tablespoons of Earth Balance butter substitute for ten minutes and then added a  cup of unbleached white flour as a thickener for the soup.  If you prefer a soup that's wheat/gluten free, substitute the flour with a tablespoon or two of corn or tapioca starch.  This will work just as well.

The finished soup in full of fiber and is cholesterol free.  Garnished with a little parsley and served with some multigrain toast, for a healthy hearty lunch or dinner.

Wild Rice and Corn Chowder
Serves 8 - Use organic ingredients whenever possible

1/2 cup wild rice
5 cups water
6 cups Imagine Un-chicken Broth (or other vegetable broth)
4 cups medium diced cauliflower

2 tablespoons Earth Balance butter substitute (or olive oil)
1 cup diced carrot
1 cup diced celery
2 cups diced onion
2 cloves minced garlic
1 cup unbleached white flour (or two tablespoons of organic corn starch)
3 cups fresh or frozen corn kernels 
2 cups Rice Milk ( or other non dairy milks)
6 oz non dairy sour cream
1 teaspoon salt
1/2 teaspoon black pepper

Put the water into a large pot and bring to a boil.
Add the wild rice and cook over a low heat for 30 minutes.
Turn the heat to medium and add the broth and cauliflower. 
Cook for 20 minutes.
While the cauliflower is cooking melt the butter substitute in a saute pan over a medium low heat.
Saute the carrot, celery, onion and garlic for ten minutes, stirring occasionally.
Turn off the heat and stir in the flour and set aside.
When the cauliflower is tender, stir in the sauteed vegetables, corn, and 1 cup of rice milk.
Mix the sour cream with the other cup of rice milk and add to the soup.
Stir in the salt and pepper.
Simmer for 15 minutes or until the soup is hot and thickened.

1 comment:

  1. My daughter really likes this recipe that I've just made for breakfast.