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Healthy Summer Corn & Zucchini Chowder

Summer Corn and Zucchini Chowder Topped with Freshly Chopped Basil, Toasted Pine Nuts, and Crumbled Feta Cheese! This healthy summer recipe is vegetarian, only 187 calories, and loaded with vegetables.

Simple and healthy chowder that celebrates summer’s ingredients. This summer corn and zucchini chowder is topped with toasted pine nuts, crumbled feta cheese, and fresh chopped basil – all lighter note ingredients to keep you feeling refreshed while soaking up the last of the summer season.

Ingredients

Topping Ingredients for Each Soup:

Instructions

  1. Roughly dice the onion and mince the garlic cloves. In a large pot on medium-high heat, add the onion, garlic, and butter to the pot and cook until the onion is soft and translucent – about 10 minutes. While the onion and garlic are cooking, chop the zucchini into one inch cubes (makes about 6.5 cups).
  2. Once the onions have fully cooked, add the chopped zucchini, vegetable broth, and salt to the pot and stir. Increase the heat to high and cook for 15 minutes, allowing the soup to slowly come to a simmer. While the soup is cooking, husk and remove the kernels from the corn (makes about 3 cups of corn).
  3. Once the zucchini is bright green and soft, take the pot off of the heat and blend with an immersion blender or transfer in batches to a traditional blender until the soup is fully blended and smooth. Return the pot back to the stove on medium-high heat and add the corn to the pot. Allow the corn to cook in the soup for about 5 minutes, or until the kernels are cooked but still have some crunch.
  4. While the corn cooks, toast the pine nuts in a pan for 3-5 minutes on medium-high heat, crumble the feta, and chop the basil leaves. Once the soup is ready, top each soup bowl with fresh cracked pepper, feta crumbles, toasted pine nuts, then basil. Enjoy immediately!

Notes

When toasting the pine nuts, do not shake or stir them around in the pan. When heating the pine nuts, their oils are released and when you shake the pan, their oils rub off onto the pan instead of staying on the nut. You will know the pine nuts have toasted when they become fragrant and make a slight sizzling sound.

Each 1 cup of soup has 1 1/4 servings of vegetables and a 1/4 serving of dairy.

Nutrition

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