• Prajwala Darog

Cauliflower Corn Chowder

Creamy, nutritious and comforting soup that's perfect for chilly fall or winter evenings!

Fall marks the beginning of soup season. But even though fall is officially here, I am still seeing summer vegetables like corn and zucchini in the grocery stores alongside butternut squash and cauliflower. Since I love the produce that both seasons have to offer, I decided to make a 'summer meets fall' Cauliflower Corn Chowder that features my favorites from both seasons. Plus it’s warm, nutritious, comforting and perfect for chilly fall evenings.

Cauliflower, Zucchini and corn make for a wonderful medley in this chowder. Unlike most chowders that are loaded with carbs, this Cauliflower Corn Chowder is lighter and healthier.

Cauliflower: Loaded with fiber, vitamin C, Choline and the anti-oxidant Sulphoraphane. Cauliflower is low in calories and carbohydrates and makes for a great low-carb substitute.

Zucchini: This Summer squash boosts vitamin C, magnesium and fiber. It's very versatile and can be used in a variety of ways like this Carrot Zucchini Stir-fry.

Corn: A good source of fiber, vitamins like Manganese, Copper, Magnesium, Zinc, B6 and folate. The starch in the corn adds a wonderful creamy texture to this chowder.

Turmeric: An anti-inflammatory super spice that has innumerable health benefits. It adds a really nice color and flavor to this soup.



  • Cauliflower - 2 cups

  • Zucchini - 1 cup

  • Corn - 1 cup

  • Onion - 1cup

  • Butter - 1tbsp

  • Garlic - 1 tbsp

  • Turmeric powder - 1 tsp

  • Almond flour - 1 tbsp

  • Dried thyme - 1 tsp

  • Dried Basil - 1 tsp

  • Salt & Pepper - to taste

  • Water


  • Place the soup pot on the stove on low to medium heat and add a tbsp of butter

  • Once the butter melts, add chopped garlic. Sauté well.

  • Add turmeric powder and sauté,

  • Add in the almond flour and cook until the raw smell disappears.

  • Now add chopped onions and sauté until done. You may add a tsp of salt to help the onions cook faster.

  • Once the onions are done, add 1 cup of chopped zucchini. Sauté for a few mins.

  • Add in the corn, cauliflower florets and mix well.

  • Add in the dried thyme and dried basil and toss until all the vegetables are nicely coated.

  • Add enough water to cover the vegetables, close the lid and cook until the vegetables are done.

  • Once the vegetables are cooked, transfer them to a blender and puree until nice and smooth. You may use an immersion blender to purée the vegetables.

  • Transfer the purée back to the pot and simmer to ensure all the flavors come together. Adjust seasonings if need be.

  • Transfer to serving bowls and garnish with cooked corn and roasted pumpkin seeds (optional)

  • Serve with a slice of sour dough bread and a mild protein to make this a complete meal.


  • To make this vegan, use olive oil instead of butter.

  • You may choose to use fresh herbs if you prefer.

  • You can double the quantity of the ingredients and make a big batch.

  • This soup will last in your fridge for up to 3 days and a month in your freezer.

Don’t forget to share your creations with me on Facebook or Instagram. Go ahead and hit the follow button on Instagram for healthy tips, recipe ideas and collaborations!

#cleaneating #fallrecipes #glutenfree #veganoptions #grainfree #recipes #sides

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