This wholesome rustic vegan quinoa corn chowder with beans is based on three plant-powered staples in Peru: quinoa, corn, and beans. When you combine these three plant foods together, you get quite the nutrition wallop of protein, fiber, slow-digesting carbs, minerals, vitamins, and phytochemicals. This hearty corn chowder is chock full of goodness, thanks to a creamy mixture of quinoa, corn, beans, bell peppers, onions, herbs, and spices, plus it’s easy to cook up in one pot.
The Incans in Peru really knew their stuff, as these foods were essentially the backbone of the Indigenous diet, and rich in key nutrients for sustenance. As a nod to my memories of traveling in Peru, I am sharing this recipe for corn bean quinoa soup to celebrate these beautiful South American flavors. If you travel in the Sacred Valley of Peru, you will find these crops growing on small farms, and people grilling corn on the streets in small villages. So many of our best and most beautiful plant foods come from this bioregion of the world. While I love the traditional foods from this region, I am not a true expert. I suggest you check out the work of my friend and colleague Lily Correa, MS, RDN, who is a plant-based dietitian from Peru. Though these plant-based ingredients may seem humble, they are as proud as they can be!
Just pair this hearty quinoa soup with a green salad or a side of cornbread and you’re all set! This soup is really thick and hearty enough to be the main event of your meal. You can cook up a pot in just 25 minutes with only 10 ingredients, excluding pantry staples. It is so simple and delicious—pure plant-based bliss, in my book. Make this recipe gluten-free with one quick swap.
Description
Based on traditional ingredients of Peru, this hearty vegan quinoa corn chowder with beans is packed with rustic ingredient, including quinoa, corn, beans, bell peppers, onions, herbs, and spices. Each bowl of this quick healthy soup is a meal in one!
- 1 tablespoon extra virgin olive oil
- 1 medium onion, chopped
- 2 garlic cloves, minced
- 1 small jalapeño pepper, finely diced
- 1 medium bell pepper, chopped (red, green, yellow, or orange)
- 1 cup quinoa, uncooked (red, white, or multi-colored)
- 4 cups vegetable broth
- 2 tablespoons chopped fresh parsley or cilantro
- 1 teaspoon dried thyme (or 2 teaspoons fresh)
- 1/4 teaspoon cayenne pepper
- Pinch salt (optional)
- 2 cups frozen sweet corn, thawed
- 1 (15-ounce) or can pinto beans, drained (may substitute black beans)
- 3 tablespoons all purpose flour
- 2 cups plant-based milk, plain, unsweetened (i.e., soy, oat or almond)
- Add oil to a heavy pot (about 2 1/2 quarts capacity) and heat over medium heat.
- Add onions, garlic, jalapeño, and bell pepper and sauté for 4 minutes.
- Add quinoa and sauté for 1 minute, stirring frequently.
- Add parsley or cilantro, thyme, cayenne pepper, and salt (optional). Add broth, stir well, cover, and cook for 10 minutes, until vegetables are soft and quinoa is starting to get tender.
- Add corn and beans, stirring until well combined.
- Mix flour into plant-based milk with a whisk or fork until smooth. Add to the pot.
- Heat chowder, while stirring frequently, until bubbly and thickened, and quinoa and vegetables are completely tender but not mushy—about 5 minutes.
- Serve immediately. Makes 6 servings (about 1 1/4 cups each). Refrigerate leftovers in an airtight container for up to 5 days or in the freezer for up to 5 months.
Notes
May use a different type of canned bean, such as black beans, navy beans, lima beans, or red beans.
Make this recipe gluten-free by swapping flour with cornstarch.
I like to use my Dutch Oven for this recipe.
InstantPot Directions:
Use the manual saute setting for steps 1-7.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
Nutrition
- Serving Size: 1 1/4 cup
- Calories: 282
- Sugar: 3 g
- Sodium: 252 mg
- Fat: 6 g
- Saturated Fat: 1 g
- Carbohydrates: 46 g
- Fiber: 10 g
- Protein: 12 g
- Cholesterol: 0 mg
For other plant-based soup recipes, try the following:
Curried Leek Vegetable Soup
Carnival Squash Soup with Fresh Turmeric
Classic Tomato Soup
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