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Smoky Vegan Corn and Potato Chowder (Dairy Free and Oil Free)
- prep: 20 min
- cook: 40 min
- total: 1 hr
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A creamy, hearty, healthy corn and potato chowder made without oil or dairy. Vegan!
Ingredients
- 1 large sweet yellow onion – peeled and finely chopped
- 2 quarts of low-sodium vegetable broth
- 1/4 cup of white wine (optional, you can use a little vegetable broth to deglaze the pan)
- 3 cups of frozen yellow corn
- 3 medium potatoes (is used Yukon gold) – peeled and cubed into 1/2 inch pieces
- 2 teaspoons of smoked paprika
- 1 teaspoon of ground white pepper
- 3 teaspoons of liquid smoke
- 1 and 1/2 teaspoons of finely ground sea salt (season as you like)
- 1 pinch of cayenne pepper (only if you like spicy food)
Instructions
Click Here For Step-By-Step Instructions
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Nutrition
Nutritional Info
- Servings Per Recipe: 4
- Amount Per Serving
- Calories: 98 % Daily Value *
- Total Fat: 2 g 2.5%
- Saturated Fat: 0 g 1.86%
- Trans Fat: 0 g %
- Cholesterol: 0 mg 0%
- Sodium: 316 mg 13.18%
- Calcium: 8 mg 0.8%
- Potassium: 331 mg 9.45%
- Magnesium: 0 mg 0%
- Iron: 1 mg 4.75%
- Zinc: 0 mg 0%
- Total Carbohydrate: 21 g %
- Dietary Fiber: 3 g 10.95%
- Sugar: 7 g
- Protein: 4 g
- Alcohol: 0 g
- Omega 3 Fatty Acid: 0 g
- Omega 6 Fatty Acid: 1 g
- Vitamin A 16.01%
- Vitamin C 12.4%
- Vitamin D 0%
- * Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Diabetes Exchanges
- Exchange - Fat0
- Exchange - Fruit0
- Exchange - NonFat Milk0
- Exchange - Other Carbs0
- Exchange - Starch1
- Exchange - Vegetables0
- Exchange - Lean Meat0
- Exchange - Alcohol0
MyPlate Info
- MyPlate - Grain Total0 oz-eq
- MyPlate - Vegetable Total1 c
- MyPlate - Fruit0 c
- MyPlate - Dairy0 c
- MyPlate - Protein Total0 oz-eq