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Corn chowder is universally appealing, especially among children, because of its sweet taste and creamy texture. Here you will find that creaminess without the heaviness of traditional chowder recipes.

From Forks Over Knives Family


  • 1 small onion, cut into ¼-inch dice (about 1 cup)
  • 6 small garlic cloves, minced (about 1 tablespoon)
  • 6 to 7 cups Vegetable Stock or no oil, low-sodium, store-bought vegetable stock
  • 6 cups fresh or frozen corn kernels (from 6 fresh cobs or about 24 ounces frozen)
  • 1 large russet potato (about ¾ pound), scrubbed and cut into ¼-inch dice (about 3 cups)
  • 1 medium red bell pepper, cored, seeded, and cut into ¼-inch dice (about 1 cup)
  • 1 teaspoon finely chopped fresh parsley
  • 1 teaspoon finely chopped fresh thyme
  • ⅓ cup almond flour
  • Sea salt and freshly ground black pepper


  1. In a large stew pot or Dutch oven, place the onion, garlic, and 1½ cups of the Vegetable Stock. Cover the pot and bring to a boil over high heat. Reduce the heat to low and simmer, covered, until the onion is translucent, about 10 minutes.
  2. Add the corn, potato, and 4½ cups of the remaining stock. Bring to a boil over medium heat. Reduce the heat and simmer until the potato is soft, 10 to 15 minutes.
  3. Transfer half of the mixture to a blender and blend until smooth. Return to the pot. Add up to 1 cup stock to adjust the consistency if necessary.
  4. Add the bell pepper, parsley, and thyme. Bring to a simmer and cook for another 10 minutes, until the flavors have blended and the pepper is tender.
  5. Meanwhile, place the flour and 1/3 cup water in the blender and blend until smooth. Stir the almond cream into the chowder. Add salt and pepper to taste. Serve hot.
  6. Storage: Cool soup completely and transfer to an airtight container. Store in the refrigerator for 4 to 5 days or in the freezer for up to 1 month.

Comments (10)

(4 from 6 votes)
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Owen browning days ago
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It’s a shame that the recipe dont have carbs count for diabetic.

Marilyn1 week ago
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It doesn’t matter what you put in the soup or any other recipe if you are adding 6 cloves of garlic! Other countries, including Italy, do not drown all their foods in garlic flavoring. I wish your recipes would use a variety of spices and herbs to make foods wonderfully flavorable. I have all the FOK cookbooks but don’t use them because all the garlic and no culinary effort.

Laura Ferejohn3 days ago
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I always consider a new recipe as a starting point. I might follow the recipe exactly or I might throw in other ingredients (mushrooms, for example), depending on what I have on hand and how I feel.

You can adapt this or any recipe to meet your taste. Use less garlic and/or add whatever spices you like. I might add sage, marjoram, or rosemary, maybe even a little white wine. Some people add hot sauce.

Mianah Rios2 months ago
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This was so deliciously perfect for a chilly Southern Arizona night!

Brandon3 months ago
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So good. Carnivorous spouse and 11 year old both woofed it it right down. 8 year old protested the red bell pepper and ate around those. 3 year old wandered off to play with the window blinds. Maybe he didn’t like it so much.

Edits: Used some mixed veggies ( peas, beans, carrots, ) in addition to the corn. Our chowder was green! But still tasted great. Did not use parsley because the local didn’t have any. Used barely any thyme. Spouse balked at red bell pepper being added that late and suggested putting them in earlier to cook more or maybe even roasting beforehand. Also added a bit of garlic powder for flavor, and suggested considering sauteing the veggies first in flour mix. May try that next time.

Weird stuff: Uses a blender twice! Almond flour if you’re not used to it.

Totally rad. Not to hard to make for this newb. Will make again. Many stars.

Melissa M3 months ago
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I liked it but it needed way more seasonings for my taste buds. I ended up adding a little smoked paprika, chili powder, green onion toppings and even a little sriracha. That turned out delicious.

VIVIAN6 months ago
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This was delicious !! I used a little oatmilk and a tsp of cornstarch instead of the almond flour. We also added some hot sauce in our bowls of soup. Louisiana hot sauce for me and siratcha for my husband. We will definitely be making this again.

Betsy7 months ago
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In the ingredients there is almond flour but in the recipe you mention almond cream. Am I missing something?

Jenna6 months ago
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That is what they’re calling the mixture of the almond flour and water that you blend and then use to thicken the soup.

Alison Walker8 months ago
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Lovely! Really enjoyed this.

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about the author

Darshana Thacker

Darshana Thacker is chef and culinary project manager for Forks Over Knives. A graduate of the Natural Gourmet Institute, she is the author of Forks Over Knives: Flavor! She created the recipes for Forks Over Knives Family and was a lead recipe contributor to the New York Times bestseller The Forks Over Knives Plan. Her recipes have been published in The Prevent and Reverse Heart Disease Cookbook, Forks Over Knives—The Cookbook, Forks Over Knives: The Plant-Based Way to Health, and LA Yoga magazine online. Visit for more.

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