Creamy Corn Chowder
Pureed silken tofu is a superb base for creamy soups, such as chowders. It provides substance without the need for thickening. The mild, familiar flavors will entice kids of all ages to enjoy a soothing bowl of soup.
Serves: 6 (or 8 kid-sized servings)
- 1 1/2 tablespoons light olive oil
- 1 medium onion, finely chopped
- 1 large celery stalk, diced
- 2 medium carrots, peeled and thinly sliced
- 2 medium-large potatoes, peeled and finely diced
- 1/2 teaspoon ground cumin
- 2 vegetable bouillon cubes
- 3 cups cooked fresh or thawed frozen corn kernels
- 12.3-ounce package silken tofu, well pureed
in a food processor or blender
- Unsweetened rice milk or other nondairy milk, as needed
- Salt and freshly ground pepper to taste
Heat the oil in a soup pot. Add the onion and celery and sauté over medium heat until golden. Add the carrots, potatoes, bouillon cube, and cumin, plus just enough water to cover. Bring to a simmer, then cover and simmer gently until the vegetables are tender, about 25 to 30 minutes.
Stir in the corn kernels and pureed tofu. Add just enough rice milk to give the soup a medium-thick consistency. Season with salt and pepper and simmer for another 10 minutes over very low heat.
If time allows, let the soup stand off the heat for an hour or so before serving, then heat through as needed. Remove the bay leaves before serving.
Calories: 166; Total fat: 4 g; Protein: 6g; Fiber: 3.8 g; Carbs: 28g; Sodium: 105mg