Smoky Corn Chowder with Garbanzo Beans and Kale

Name: Smoky Corn Chowder with Garbanzo Beans and Kale
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Yield: 4 servings
Ingredients: 1 Tablespoon Olive Oil; 2 cloves Garlic, Minced And Chopped; 1 whole Large Yellow Onion,coarsely Chopped; 6 ounces, weight Baby Kale Leaves, Stemmed And Chopped; 2 pounds Frozen Corn Kernels; 2 cans (15 Oz. Size) Garbanzo Beans, Drained And Rinsed; 2- 1/2 cups Low Sodium Vegetable Broth; 2- 1/2 cups Low Fat Milk; 1 cup Light Sour Cream; 1- 1/2 teaspoon Liquid Smoke; 1 teaspoon Fresh Thyme, Chopped; 1/2 teaspoons Fresh Oregano, Chopped; ⅛ teaspoons Crushed Red Pepper Flakes, Optional For Spice; 1/4 teaspoons Fennel Seeds, Crushed; 1/2 teaspoons Salt; 1/2 teaspoons Ground Black Pepper; 2 Tablespoons Cornstarch

Servings: persons

1 Tablespoon Olive Oil
2 cloves Garlic, Minced And Chopped
1 whole Large Yellow Onion,coarsely Chopped
6 ounces, weight Baby Kale Leaves, Stemmed And Chopped
2 pounds Frozen Corn Kernels
2 cans (15 Oz. Size) Garbanzo Beans, Drained And Rinsed
2- 1/2 cups Low Sodium Vegetable Broth
2- 1/2 cups Low Fat Milk
1 cup Light Sour Cream
1- 1/2 teaspoon Liquid Smoke
1 teaspoon Fresh Thyme, Chopped
1/2 teaspoons Fresh Oregano, Chopped
⅛ teaspoons Crushed Red Pepper Flakes, Optional For Spice
1/4 teaspoons Fennel Seeds, Crushed
1/2 teaspoons Salt
1/2 teaspoons Ground Black Pepper
2 Tablespoons Cornstarch

1
Heat olive oil over medium high heat in a large soup pot.
2
Add garlic and onions and saute for 3-4 minutes.
3
Add kale and continue to saute until leaves are wilted.
4
Pour in corn and garbanzo beans, then add broth and milk.
5
Bring to a boil and add the remaining ingredients, except for the cornstarch.
6
Reduce heat to low and cook until heated through.
7
Remove two cups of the broth/milk mixture from the pot.
8
Pour it into a small saucepan and heat over medium-high heat.
9
Add the cornstarch and whisk continuously until thickened.
10
Transfer thickened mixture back into the soup pot and stir well to combine.
11
Continue to simmer for about 10 minutes, or until soup is thickened slightly.
12
Serve hot!
13
Nutrition info per 1 1/2 cups: 413 calories, 9.5 g fat, 17 g protein, 57 g carbohydrates, 9 g fiber

696

kcal

Calories

Fat

109

Carbs

Protein

Fat Carbs Protein

* Per serving · 4 servings · Values may vary.

Tips for the best results

Read through all the steps once before you start and measure out your ingredients first — it makes everything go more smoothly.
Taste as you go and adjust the seasoning before serving.
Avoid overcrowding the pan — cook in batches if needed for the best texture.
Let the dish rest for a few minutes before serving so the flavors settle.
Store leftovers in an airtight container in the fridge and enjoy within a few days.

Variations & substitutions

Coconut cream is a reliable plant-based alternative to dairy cream.

No specific allergen information. Please check the ingredient list for possible allergens.

My Personal Notes

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How did you like this recipe?

This recipe makes 4 servings. You can adjust the portion size directly on this page.

You need 17 ingredients. The key ingredients include: 1 Tablespoon Olive Oil, 2 cloves Garlic, Minced And Chopped, 1 whole Large Yellow Onion,coarsely Chopped, 6 ounces, weight Baby Kale Leaves, Stemmed And Chopped, and more.

Yes, Smoky Corn Chowder with Garbanzo Beans and Kale falls under the Soups & Stews category and is a great choice for this type of meal.

Store leftovers in an airtight container in the refrigerator for up to 3–4 days. Reheat gently before serving.

That's it — enjoy your meal!