This low-fat soup is full of flavor and easy to make. Made with fresh crab meat and sweet corn, this soup brings together a delicious mix of seafood and vegetables. The rich and creamy broth is infused with aromatic herbs and spices, creating a comforting bowl full of deliciousness. Treat yourself to the delicious combination of sweet and savory flavors that will tantalize your taste buds. Whether as a light lunch or a leisurely dinner, this crab and corn chowder is a delicious and healthy choice that is sure to impress. Try it for a hearty and filling meal!
- 1 onion, finely chopped
- 1 leek, green and white parts separated and sliced
- 2 carrots, chopped
- 850ml – 1 liter/1½ pints – 1¾ pints low sodium chicken or vegetable stock
- 1 large potato, diced
- 175g frozen sweetcorn
- 170g canned white crab meat, drained
- 4 tbsp light crème fraîche
- 1 tsp chopped chives
- Place the onion, the white part of the leek and the carrots in a large pot and pour in a few tablespoons of stock.
- Cook over medium heat for about 10 minutes, stirring regularly, until tender.
- If the vegetables start to stick, add a splash of broth.
- Add the potato, green leek and most of the stock and simmer for 10-15 minutes until the potato is tender.
- Add the corn and crab meat and cook for another 1-2 minutes.
- Remove from the heat and stir in the crème fraîche and some spices.
- If the soup is too thick, add the remaining broth.
- Sprinkle with chives.
- Serve with brown bread if desired.
Equipment and tools
To make this crab and corn chowder you will need the following equipment and tools:
- Wooden spoon or spatula
- Blender or hand blender (optional)
This crab and corn chowder recipe contains the following allergens:
- Crustaceans (crab meat)
- Dairy products (crème fraîche)
Before consuming, please ensure that you or your guests do not have any allergies or dietary restrictions related to these ingredients.
Storage and leftovers
If you have leftovers of this crab and corn chowder, store it properly to preserve its freshness. Follow these guidelines:
- Allow the soup to cool completely before storing.
- Transfer the leftovers to an airtight container.
- Store in the refrigerator for up to 3 days.
To reheat the soup, gently reheat it on the stove over low heat, stirring occasionally. If necessary, add a splash of additional broth or water to adjust the consistency.
Health Benefits of Crab and Corn Chowder
Crab and corn chowder is not only a delicious and filling dish, but it also offers numerous health benefits. Packed with nutritious ingredients, this soup provides a range of vitamins, minerals and other essential nutrients to support overall well-being.
The finely chopped onions in this recipe are a rich source of antioxidants and contain compounds with anti-inflammatory properties. They are also low in calories and high in fiber, which means they have a positive effect on digestion and promote a healthy weight.
Including sliced leeks in the soup provides a good amount of vitamin K, which plays a key role in bone health. Leeks also contain flavonoids and antioxidants, which have been linked to a reduced risk of chronic diseases such as heart disease and certain cancers.
Chopped carrots not only add color and sweetness to the soup, but also add to its nutritional value. Carrots are an excellent source of beta-carotene, a precursor to vitamin A, which supports good vision and a healthy immune system. They are also rich in fiber and antioxidants.
The potato cubes in this soup contain a good amount of vitamin C, an important nutrient that boosts the immune system and supports collagen production. Potatoes also contain potassium, which helps regulate blood pressure and maintain heart function.
Using frozen sweet corn in the recipe adds natural sweetness and vibrant color to the soup. Sweet corn is low in fat and cholesterol and provides a good amount of fiber, folic acid and vitamin C. It also contains antioxidants including lutein and zeaxanthin, which are essential for eye health.
6. White crab meat
Crab meat is a good source of lean protein, is low in fat, and contains omega-3 fatty acids, which promote heart health. It also contains essential minerals like selenium and zinc, which support immune function and boost metabolism.
7. Light crème fraîche
Using light crème fraîche gives the soup a creamy consistency without adding excessive calories. It adds a touch of richness while still being a healthier alternative to cream or full-fat dairy products.
Chopped chives not only enhance the flavor of the dish but also provide health benefits. They contain important vitamins and minerals, including vitamin K, vitamin C and calcium. Chives also provide antioxidants that protect the body from oxidative stress.
In summary, crab and corn chowder is a nutrient-dense dish with numerous health benefits. By including ingredients like onions, leeks, carrots, potatoes, sweet corn, crab meat, light crème fraîche, and chives, you can enjoy a tasty meal while providing your body with essential nutrients.