White Bean Chowder

White Bean Chowder
2 teaspoons vegetable oil
1 cup chopped onion
2 teaspoons minced garlic
2 cans (15 oz) white cannellini or Great Northern Beans, drained
1 can (4 oz) diced green chilies
1 cup frozen corn kernels
1/2 cup grated carrot
1/4 cup fine diced celery
1 cup low-sodium chicken broth
1 tablespoon ground cumin
2 teaspoons chili powder
1/2 teaspoon salt (optional)
2 cups fat-free or low-fat milk
1 tablespoon cornstarch
1 cup shredded reduced-fat Cheddar cheese, divided
4 tablespoons chopped fresh cilantro (optional)

In a large saucepan, stir together oil, onion and garlic over medium heat until onion is softened, about 5 minutes. Add 1 can of beans and mash into onion mixture with a potato masher or a slotted spoon (mixture will be chunky).

Stir in second can of beans, green chilies, corn, carrot, celery, chicken broth, cumin, chili powder and salt, if desired; bring mixture to a simmer. Blend cornstarch into milk and stir into chowder; bring slowly to a boil, stirring frequently. Reduce heat and simmer 5 minutes, or until corn and celery are tender and mixture thickens. Stir in about 3/4 cup cheese, just until melted.

Serve in individual bowls and top with fresh chopped cilantro, if desired. Top with remaining shredded cheese.


Warm, healthy and hearty chowder for cool fall evenings! Recipe created by 3-A-Day™ of Dairy. Serves 6

Nutrition Facts per serving for main dish recipe:

Calories 270

Total Fat 7 g

Saturated Fat 3 g

Cholesterol 15 mg

Sodium 370 mg

Calcium 30% Daily Value

Protein 17 g

Carbohydrates 38 g

Dietary Fiber 8 g

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