Superfood Chowder

Superfood Chowder Image
Laura Edwards
  • Yield: 4 servings


1/2cup black quinoa
Pinch of salt
1 1/2cups unsweetened soy milk
9ounces smoked haddock
1 bay leaf
1 onion, peeled and halved
6 peppercorns
1 medium leek, finely sliced
1 garlic clove, chopped
1/2tablespoon olive oil
1 fresh corn on the cob
3cups vegetable stock
5 1/2ounces spinach, finely shredded
3tablespoons chives, finely chopped


  1. Place the quinoa in a strainer and rinse under cold water. Transfer to a small saucepan, cover with 2/3 cup water, add a pinch of salt, bring to a boil, and cook with the lid on for 10 minutes.
  2. Remove from the heat and leave undisturbed for 5 minutes, so that the grains absorb any remaining water. Return to the strainer and run under cold water again to cool completely. Set aside until needed.
  3. Place the soy milk in a medium saucepan with the smoked haddock, bay leaf, onion halves, and peppercorns. Slowly bring to a boil and simmer for 3 minutes.
  4. Remove from the heat and let stand, covered, for 5 minutes. Strain and set the cooking broth aside. Clean the saucepan and return to the heat.
  5. Sauté the leek and garlic in the oil and 1 tablespoon water over low heat for about 5 minutes, until soft and translucent. Stand the corn upright and slide the blade of a sharp knife along the length of the cob, removing the kernels as you do so. Add these to the saucepan, along with the reserved cooking broth and vegetable stock. Add the cob for added flavor. Bring to a boil, immediately reduce to a simmer, and cook for 7 to 10 minutes. When ready, remove the cobs and use a slotted spoon to skim any foam that has formed on the surface. Add the cooked quinoa, along with the spinach and fish. Bring to just below boiling point, season to taste, garnish with some chopped chives, and serve immediately.

Recipe reprinted with permission from Skinny Soups: 80 Flavour-Packed Recipes of Less Than 300 Calories © 2017 by Kathyrn Bruton, Kyle Books.

Nutritional Info *per serving

  • Fat 6g
  • Saturated Fat 0.8g
  • Sodium 1.1g
  • Carbohydrate 22.5g
  • Fiber 4.6g
  • Sugars 7g
  • Protein 22g