Makes 6 servings
- 1 cup uncooked quinoa
- 2 Tbsp. canola oil
- 1 medium onion, diced
- 1 red bell pepper, diced
- 1 tsp. minced garlic
- 1 tsp. dried parsley
- ½ tsp. dried thyme
- ¾ tsp. salt
- ¼ cup flour
- 3 cups low-sodium chicken broth
- 2 cups milk
- 4 cups fresh or frozen corn
- 1 (15 oz.) can white kidney beans, drained and rinsed
In a large pot, heat oil over medium heat. Add onion and pepper and saute for three to five minutes or until soft. Add garlic, parsley, thyme and salt, cook for one minute.
Stir in flour until combined. Whisk in the broth. Add the milk one cup at a time, whisking, until it starts to bubble.
Stir in quinoa. Reduce to medium or medium-low and simmer uncovered for 15-20 minutes, or until the quinoa is soft. Stir often as chowder will start to thicken up. Once quinoa is cooked, add beans and corn and heat through.
Nutrition analysis per serving: 390 calories, 10 g fat, 14 g protein, 61 g carbohydrate, 6 g fiber, 390 mg sodium
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