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Low Sodium Corn Chowder

(with a secret protein boost!)

7w ago

A couple of days ago, I dug the ancestral sourdough culture out of the fridge and baked up a couple loaves of bread. I decided to serve the bread with corn chowder for supper. A couple of months ago, that would have meant opening some cans of commercial soup, but that's not possible now that we are concentrating on heart healthy cooking (there is a shockingly high amount of sodium listed on the nutritional content of canned soups!). I threw some ingredients together and the result was surprisingly good - my son sampled a spoonful and expressed amazement that chowder could taste so good despite the fact that it is salt-free! Another family favorite is born. 👶

Low Sodium Corn Chowder

An easy low sodium corn chowder with a secret ingredient to add some extra protein.


  • Olive oil
  • About 1/2 cup diced onions
  • About 1 tablespoon minced garlic
  • About a tablespoon celery seeds
  • A couple grinds of black pepper
  • 1 large potato, peeled and diced
  • 1 12 ounce package sweet cut frozen  corn
  • 32 ounces salt-free vegetable broth (I used McCormick' "Kichen Basics" vegetable stock)
  • 1 15.5 ounce can cannellini beans, drained and well rinsed (the aforementioned "secret ingredient")
  • About 1 cup milk (plant based, cow based, whatever you please. I used non-fat Lactaid for the sake of a family member with lactose intolerance)
  • About a tablespoon of corn starch (for thickening)


  1. Heat a couple of spoonfuls (more or less, your choice) olive oil in soup pot. Add onions, garlic, celery seeds, and black pepper. Saute until vegetables are soft.
  2. Add potatoes, corn, and veggie stock. Bring to boil, then reduce to a simmer.
  3. Run beans through a blender and process until completely liquified. It may help to add a cup or so of the simmering soup broth to move things along. Stir the blendified beans into the soup pot. Continue to simmer until the potatoes are nice and soft (check by periodically fishing out a bit of potato and giving it the bite test). This should most likely take 20 to 30 minutes.
  4. Stir in the milk and simmer 5 minutes or so to bring the temperature back up. Remove a few spoonfuls of broth to a bowl - add the cornstarch to the bowl of broth, stir well, then stir the whole thing back into the pot of chowder. Simmer a few more minutes until slightly thickened, then serve.

Recipe Notes

Like most things of this nature, the chowder will taste even better when reheated the next day.

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Comments (15)

  • Never had this but sounds rather nice. For me would be fresh corn and a baguette or some rolls as I'm not a fan of sour dough

      1 month ago
  • Never had this but it sounds delicious!

      1 month ago
    • Thank you! Corn chowder is a New England thing, along with clam chowder (which I don't eat because clams are critters). I grew up in Massachusetts and I've always loved it.

        1 month ago
  • I have not had corn chowder before. I am glad another family favorite has been created.😀

      1 month ago
    • Me, too, but I'm surprised you haven't had it before. I keep forgetting that chowder is mostly a New England thing...

        1 month ago
    • Chowder of any kind is not really common here, unfortunately

        1 month ago
  • I don't think I have had corn chowder before but it sounds delicious!

      1 month ago
    • It is! I've been eating it for years, but then again I was born and raised in Massachusetts.

        1 month ago
    • I was mostly raised on Thai food so it wouldn't matter where I lived...😂

        1 month ago