Corn Chowder

Corn Chowder

You’ll notice in my recipes that I like to make a dish a complete meal so I added spinach and beans to this traditional recipe. Add some brown rice to the dish if you’d like or pair with a whole grain side dish.

Serves 4-6 generously


1 TBS unrefined olive oil

1 leek, chopped (white part only)

1 small onion

3-4 potatoes, cubed

2-4 cloves garlic, crushed

1 (15-ounce can) coconut milk

2 cups fresh or frozen yellow corn

1 head of spinach, chopped

1 can of navy beans, drained

2 small bay leaves

¼ cup chopped fresh parsley (or 1 tsp dry parsley)

¼ tsp ground cumin

1 tsp sea salt

¼- ½ tsp ground black pepper

Water to thin soup to your desired consistency


  1. Heat the oil in a large stockpot. When the oil is hot, add the leek and onion. Cook for 4-5 minutes over medium heat.
  2. Add the potatoes and garlic, and continue to cook until the potatoes are beginning to soften, 6-10 minutes. If the veggies stick to the bottom of the pot, add a drip of oil.
  3. Add the coconut milk, corn, beans, bay leaves, parsley, cumin and water. Simmer, covered until flavors blend and the potatoes are soft but not mushy. Season with salt and pepper.
  4. When you have about 5 minutes left, add the spinach.