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healthy corn chowder recipe

15-Minute Lemon Thyme Corn Chowder

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  • Author: Liz Moody


  • 2.5 cups corn kernels, fresh or frozen ⁣
  • 1 yellow onion, chopped ⁣
  • 3 cups cauliflower florets, fresh or frozen ⁣
  • 2 tablespoons hulled hemp hearts (just omit if you don’t have them) ⁣
  • 2 tablespoons fresh thyme leaves⁣
  • Zest and juice of 1 lemon⁣
  • 1.5 cups veggie broth ⁣
  • Fine-grain sea salt ⁣
  • Avocado or olive oil ⁣


  1. In a medium pot, cook corn with a sprinkle of salt and a drizzle of olive oil until fragrant and warmed through (or cooked through, if you’re using fresh corn), about 5 minutes. ⁣
  2. Transfer to a plate. Add another drizzle of oil to the pot and then add the onions and cauliflower and cook until brown, about 10 minutes. Transfer half of the onion-cauliflower mixture to another plate. ⁣
  3. Add the broth to what’s left in the pot and scrape up any brown bits. When the broth simmers, add the mixture to a blender with half the corn, and the hemp, thyme, and lemon juice and zest.
  4. Blend until very smooth, then pulse in all of the remaining cauliflower and most of the remaining corn, leaving some corn out to top. You want a chunky, chowder-like texture, so only pulse a few times! ⁣
  5. ⁣Divide into 2 bowls, and garnish with remaining corn, some thyme, and black pepper. Serves 2!