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Prep Time: 15 minutes
Yield: 3 quarts (2.8L)
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A chowder is a soup that usually contains potatoes and milk. You
can use any type of milk you like (including soy milk), remembering that the higher the fat
content, the richer the chowder will be.
Ingredients
2–3 tsp (10–15mL) unrefined light olive oil or canola
oil
2 cups (360g) leeks, halved lengthwise and sliced in 1/2-inch
(1-cm) pieces
1 cup (180g) red onion, quartered and then sliced thin
2 pounds (910g) Yellow Finn or Yukon Gold potatoes, scrubbed
or peeled and cut in 3/4-inch (2-cm) dice
2 quarts (1.9L) unsalted vegetable stock
2 cups (480mL) water
2 3-inch (8-cm) sprigs fresh thyme or 1 tsp (2g) dried thyme
1 Tbsp (7g) caraway seeds
4 cups (300g) firmly packed kale leaves, sliced in ribbons
Salt and white pepper to taste
2 cups (480mL) milk (dairy, soy, rice, etc.)
Directions
In a 3- or 4-quart (2.8 to 3.8L) pot, heat oil and sauté leeks and
onions for 4 minutes on low heat. Do not brown them.
Add potatoes, stock water, thyme, and caraway seed and bring to a boil,
uncovered.
Lower heat, cover pot, and cook about 20 minutes, until potatoes are
almost soft.
Add kale, salt, and pepper. Cover and cook 10 minutes longer or until
kale is tender.
Add milk to taste, adjust seasonings, simmer 5 minutes longer (without
boiling), and turn off the heat.
Recipe by Gail (Golda) Simon
Nutrition Facts
(Analyzed at 9 servings)
Calories: 140
Total Fat: 3g (Saturated Fat 0g)
Cholesterol: 0mg
Sodium: 330mg
Total Carbohydrate: 25g (Dietary Fiber 3g, Sugars 5g)
Protein: 15g
Copyright © 2004 Healthnotes, Inc. All rights reserved.
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Foodnotes.
The information presented in Foodnotes is for informational
purposes only and was created by a team of U.S. registered dietitians and food experts.
Consult your doctor, practitioner, and/or pharmacist for any health problem and before using
any supplements, making dietary changes, or before making any changes in prescribed
medications. Information expires March 2005.
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