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25 Minute Vegetarian Spicy Corn Chowder (21g protein per serving)

A bird’s eye view of a bowl of chowder, sprinkled with green onions, on a checked kitchen towel | Hurry The Food Up

A hearty homemade corn chowder with easy-to-find ingredients, like this spicy corn chowder recipe, is always a winner, especially in cold winter times! It will definitely win your heart not only with its deliciousness but also with its health benefits. Best corn chowder recipe ever and we can prove it!

Protein, calcium & more…the health benefits of this spicy corn chowder!

21 grams of protein per serving from a vegetarian corn chowder recipe? Now that certainly is not the number you get from every soup. Thanks to the milk and cheese, this dish provides a good amount of complete protein for vegetarians, meaning it provides all the essential amino acids you need to get from your diet (but if that sounds like too much dairy for you, check out our dairy-free high protein vegan soups instead!).

Milk and cheese in this creamy corn chowder recipe also help you to get 40% of your daily calcium intake. Calcium is associated with stronger bones and teeth. Both calcium and protein are needed for muscle growth as well.

Onion, red bell pepper, and corn boost the vitamin C levels in this soup. Vitamin C is a powerful antioxidant that clears free radicals from your body and strengthens your immune system. A strong immune system is something we all need, especially during winter, and a healthy corn chowder recipe is a good place to start strengthening yours.

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Even the spices have health benefits!

Last but not least, we cannot overlook the benefits of spices in this recipe. Cumin seeds contain flavonoids which work as antioxidants to keep free radicals away from our bodies.

Curry powder is usually a mixture of powerful spices like turmeric, coriander, cumin, and more. Thanks to these healthful spices, curry powder may offer many health benefits, such as supporting the digestive system and controlling blood pressure and cholesterol levels.

Chili pepper helps to boost your metabolism due to its chemical compound capsaicin. A review of studies shows that capsaicin in chili peppers increases energy expenditure by approximately 50 calories per day. It also helps to reduce appetite and daily energy intake.

An easy corn chowder recipe (no cooking skills needed!), that is healthy AND super tasty, is waiting for you to cook. Lunch or dinner doesn’t matter; it’ll make you happy and warm anytime you have it.

A close up view of a bowl of vegetarian corn chowder on a checked tea towel. There is a spoon beside it | Hurry The Food Up

What our readers are saying

Found this recipe while searching for a spicy corn chowder. It was delicious, exactly what I was looking for! I did make a few modifications: adding half a diced potato and some lime juice and cilantro as garnish. I didn’t have milk on hand so I used coconut milk. Will definitely make this again!

Laura ⭐⭐⭐⭐⭐

This soup is absolutely amazing!! So much so that during ‘lockdown ‘, I have been making and taking to my Mum and yesterday she complained that I haven’t brought any round for 2 weeks, so I am heading off to the kitchen now! My sister owns a pub and has asked me for the recipe, so I am wondering if she wants to put it on the menu!!!! Covent Garden used to make a corn chowder, but this is far superior, so thank you so much for this recipe, I love it and add extra chilli to make it even spicier!!

Jacqueline ⭐⭐⭐⭐⭐

I made it vegan by replacing milk with coconut milk, butter with olive oil, and cheese with Daiya vegan cheddar cheese. I also added 1 tbspoon corn starch (mixed in water first) to thicken it up. Came out yummy, thanks!

Mel ⭐⭐⭐⭐
Spicy Corn Chowder
4.67 from 51 votes
A spicy, creamy corn chowder that’s satisfying and filling. Simple to make, ready in 25 minutes. Vegetarian and healthy. Tastes best when it’s cold outside.
Cuisine:Vegetarian
Diet: egg-free
Prep Time:10 minutes
Cook Time:15 minutes
Total Time:25 minutes
Servings:2
Calories:479kcal
YouTube video

Ingredients

  • 1 cup skimmed milk
  • 1 cup vegetable broth
  • 1 tbsp butter
  • ½ medium onion (diced)
  • 1 tbsp all purpose flour (or rice flour to make it gluten-free)
  • 1 can sweet corn (drained and rinsed)(1 can = 15 oz)
  • ½ bell pepper, red (we recommend red)
  • 1 chili pepper (finely chopped)
  • 1 tsp cumin, ground
  • 2 tsp curry powder
  • ½ cup cheddar cheese
  • 2 shallots (or spring onions)

Instructions

  • Heat milk and vegetable broth together in a separate pot on a low heat; make sure it doesn’t boil otherwise the fat will separate itself from the milk.
    1 cup skimmed milk, 1 cup vegetable broth
  • Dice up the onion, get a pot and let it simmer in the butter. Then add flour. Stir well.
    1 tbsp butter, 1 tbsp all purpose flour, ½ medium onion
  • Dice up the bell pepper and add it to the pot. Throw in the corn too.
    ½ bell pepper, red, 1 can sweet corn
  • Cut the chili pepper into small pieces and off into the pot with it.
    1 chili pepper
  • Now add the milk and broth mix to the pot. Stir in the cumin and curry powder too.
    1 tsp cumin, ground, 2 tsp curry powder
  • Stir everything well and let it simmer for about 5 minutes on a low heat.
  • Finally throw in the cheddar and let it melt.
    ½ cup cheddar cheese
  • Cut up the shallots and add them for garnish.
    2 shallots
  • That’s it, enjoy your corn chowder!
    A close up view of a bowl of vegetarian corn chowder on a checked tea towel. There is a spoon beside it | Hurry The Food Up

NOTES

IF YOU LIKED THIS RECIPE: try some of our other high-protein recipes such as this Avocado Chickpea Salad or this delicious Arugula Lentil Salad. If soups are more your thing then check out this African Peanut Soup or Spicy Black Bean Soup for more ideas.
*we used 1% milk here to keep the calories down to about 479 kcals per serving. For about 511 kcals per serving you can use full fat milk instead.

Nutrition

Nutrition Facts
Spicy Corn Chowder
Amount per Serving
Calories
479
% Daily Value*
Fat
 
19
g
29
%
Saturated Fat
 
10
g
63
%
Trans Fat
 
1
g
Polyunsaturated Fat
 
2
g
Monounsaturated Fat
 
5
g
Cholesterol
 
47
mg
16
%
Sodium
 
762
mg
33
%
Potassium
 
987
mg
28
%
Carbohydrates
 
66
g
22
%
Fiber
 
8
g
33
%
Sugar
 
22
g
24
%
Protein
 
20
g
40
%
Vitamin A
 
2677
IU
54
%
Vitamin C
 
86
mg
104
%
Calcium
 
410
mg
41
%
Iron
 
3
mg
17
%
* Percent Daily Values are based on a 2000 calorie diet.
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Comments

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Recipe Rating




32 comments
  1. 4 stars
    I made it vegan by replacing milk with coconut milk, butter with olive oil, and cheese with Daiya vegan cheddar cheese. I also added 1 tbspoon corn starch (mixed in water first) to thicken it up. Came out yummy, thanks!