Lunch + Skinny Soups

Superfood Chowder

Posted On March 14, 2019 By Kathryn

This may not be a chowder in the traditional sense – substituting soy milk for the traditional cream or dairy milk which would normally be used, and using black quinoi to add an extra shot of goodness to each bowl. Soy milk has a beautiful delicate flavour, and serves to make this soup rich and creamy without being overly calorific. It is also rich in Omega 3 and 6, high in protein and fiber, essential fatty acids vitamins and minerals. It contains mostly unsaturated fat with zero cholesterol. Good quality undyed smoked haddock should be used here, aim to buy it from your fish monger or the fish counter at your local supermarket, rather than pre packaged. 

 

241 calories per portion

Dairy free, gluten free

 

 

Photography – Laura Edwards   Prop Styling – Liz Belton  Food Styling – Kathryn Bruton

 

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Ingredients

Serves 4

350ml soy milk

250g smoked haddock

1 bay leaf

1 onion, peeled and halved

6 peppercorns

1 tbsp olive oil

1 medium leek

1 garlic clove

1 fresh corn on the cob 

750ml vegetable stock

100g red or black quinoa

150g spinach

10g chives to garnish

Method

  1. Firstly cook the quinoa. Place in a sieve and rinse under cold water. Transfer to a small saucepan, cover with 140ml water, add a pinch of salt, bring to the boil and cook with the lid on for 10 minutes. Remove from the heat,  and leave undisturbed so that the grains absorb any water left in the saucepan. Return to the sieve, and run under cold water again to cool it completely. Set aside until needed.
  2. Place the soy milk in a medium sauce pan with the smoked haddock, bay leaf, onion halves and peppercorns. Slowly bring to the boil and simmer for 3 minutes. Remove form the heat, and leave to stand, covered, for 5 minutes. Strain, and reserve the cooking broth. Set side.
  3. Clean out the saucepan, and return to the heat. Sauté the leeks and garlic in the oil on a low heat for about 5 minutes until soft and translucent. Stand the cob upright and slide the blade of a sharp knife along the length of the cob, removing the kernels as you do so. Add the corn kernels to the saucepan, along with the reserved cooking broth and vegetable stock. Cut the cob into three and add this to the saucepan also for added flavour. Bring to the boil, immediately reduce to a simmer and cook for 7-10 minutes. When ready, remove the shaved cobs and use a slotted spoon to skim any scum that has formed on the surface.
  4. Add the cooked quinoa, along with the spinach and fish. Bring to just below boiling point, season to taste and serve immediately. 
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