Creamy clam chowder

This east coast favourite makes for a delicious starter. Or pair it with a salad for a satisfying lunch. The mushrooms give this soul-warming soup a hearty texture.

Prep Time: 15 minutes
Cook Time: 15 minutes
Servings: 4

Ingredients
  • 10 mL (2 tsp) canola oil
  • 1 pkg (227 g/8 oz) mushrooms, chopped
  • 1 small onion, diced
  • 3 cloves garlic, minced
  • 2 stalks celery, diced
  • 30 mL (2 tbsp) chopped fresh parsley or 15 mL (1 tbsp) dried parsley
  • 15 mL (1 tbsp) chopped fresh tarragon or 5 mL (1 tsp) dried tarragon
  • 45 mL (3 tbsp) all purpose flour
  • 500 mL (2 cups) skim milk
  • 250 mL (1 cup) sodium reduced vegetable or fish broth
  • 1 can (142 g) baby clams, drained and rinsed
  • 250 mL (1 cup) corn kernels
Directions
  1. In a soup pot, heat oil over medium heat and cook mushrooms, onion, garlic, celery, parsley and tarragon for about 8 minutes or until liquid starts to evaporate. Stir in flour until well coated.
  2. Pour in milk and broth; bring to a gentle boil. Stir in clams and corn and simmer gently for about 5 minutes or until thickened and bubbling slightly.

Tips

  • Lactose intolerant? Replace the milk with lactose-free milk or an unsweetened, fortified soy beverage.
  • You can use fresh or frozen corn in this recipe. No need to thaw the frozen corn before using.
  • Spice up the soup with a few grinds of pepper or a dash of hot sauce.

Categories: freezer-friendly, 30 minutes or less

Learn about food safety

Recipe developed by Emily Richards, P.H. Ec. for Health Canada and the Heart and Stroke Foundation..

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