This stunning dairy-free corn chowder is the very definition of clean eating, in my opinion. It doesn’t contain any substitutes, top allergens, or processed ingredients. Instead, this soup is made purely with an abundance of vegetables, seeds, and seasonings. The end result tastes like delicious, real, comforting food.
This Dairy-Free Corn Chowder is a Golden Soup for All
This gluten-free and allergy-friendly corn chowder recipe was shared with us by my friend Kim Lutz. It was a sample from her cookbook Super Seeds: The Complete Guide to Cooking with Power-Packed Chia, Flax, Hemp, Quinoa and Amaranth. It’s been almost ten years since that title was launched, so I decided to give this soup post an update! I’ve added nutrition facts, simplified the ingredients, and have some recipe options and tips in the FAQs below.
What is Amaranth? Are there Substitutes?
Throughout Super Seeds, Kim shares tidbits about the ingredients used, such as the amaranth in this dairy-free corn chowder:
Amaranth’s vibrant colors and hardy disposition make it an excellent addition to home gardens, and it can be planted for decoration or eating. Varieties have either blonde or black seeds. Blonde seeds are preferred in cooked dishes, however, because black seeds can make for gritty eating. Some amaranth varieties have wonderfully evocative names like Elephant Head, Love Lies Bleeding, and Golden Giant.
When cooked and blended, amaranth makes a great thickener and provides just a touch of creaminess to this dairy-free corn chowder. If you can’t locate amaranth, you can use millet or rice as a suitable substitute. Technically, quinoa could also work as a substitute, but I find it lends a little bitterness to soups.
What Other Vegetables Can I Use?
Kim chooses the vegetables in this recipe for their taste, nutrition, and pretty hues. But you don’t need to feel married to the specific colors. You can use a red or orange bell pepper, and can choose a white, yellow, orange, or even purple sweet potato. If you want more of a sweet potato taste, feel free to use more sweet potato in place of the carrots. You can also substitute regular potatoes if you want more of a classic gluten-free and dairy-free corn chowder.
Can I Use Broth or Homemade Stock instead of Water?
Yes, you can! But if your broth or stock is seasoned, I would add just half of the salt, and then add more salt to taste after blending the soup. If the flavors don’t pop, add more salt.
Special Diet Notes: Corn Chowder
By ingredients, this recipe is dairy-free / non-dairy, egg-free, gluten-free, nut-free, peanut-free, soy-free, vegan / plant-based, vegetarian, and generally top food allergy-friendly.
- 4 cups corn kernels, divided
- 2 carrots, peeled and diced (about 1 cup)
- 1 small sweet potato, peeled and diced (about 1 cup)
- 1 yellow bell pepper, diced (about 1 cup)
- 1 yellow onion, diced (about 1 cup)
- 1 cup dry amaranth
- 1 teaspoon salt, or to taste
- 1 teaspoon dried thyme or a few fresh thyme sprigs
- 8 cups water
- Add 2 cups of the corn, the carrots, sweet potato, bell pepper, onion, amaranth, salt and thyme to a stock pot. Pour in the water.
- Bring the soup to a boil, reduce the heat to low, and simmer the soup for 45 minutes.
- Blend the soup with an immersion blender or let it cool and puree it in batches in your blender for a creamier consistency.
- Stir in the remaining 2 cups corn and reheat to serve.