 sweetcorn chowder sweetcorn chowder rosie thu 2132025 1200 meals this is a delicious dish that combines the natural sweetness of corn with nutrient dense ingredients which are fantastic for gut health all whilst providing you with a warm comforting meal that can be enjoyed at home or taken to work for lunch method step 1 prepare vegetables according to ingredients list step 2 in a medium saucepan over a medium heat cook the onions pepper carrots and celery in the olive oil step 3 once softened add spices thyme and garlic cook for a minute or so to bring out the flavour step 4 add quinoa half the sweetcorn potatoes nutritional yeast if using and stock and cook for 15 minutes step 5 using a stick blender pulse until smooth and then add the rest of the sweetcorn step 6 finish with a squeeze of fresh lime enjoy  chef gino s top tip shredded chicken or cooked shrimp are a great way to add protein to this soup it is also very nice with hot sauce if you like things spicy off 100g quinoa 300g tinned sweetcorn 2 carrots diced 2 yellow pepper diced 1 brown onion diced 200g potatoes diced 2 stalks celery diced optional 4 garlic cloves crushed 18l low salt vegetable stock 1tsp cumin 2tsp smoked paprika 1tsp dried thyme 12tsp chilli flakes 1 lime juiced 2tbsp extra virgin olive oil sea salt black pepper 15g nutritional yeast optional 6 40 calories 281 kcal 14 fat 7g 1 saturated fat 1g 5 carbs 48g 16 fibre 7g 25 sugar 8g n a added sugar 0g  protein 10g 20 sodium 189mg 8 calcium 57mg 5 iron 4mg 29 vitamin d 0ui  magnesium 77mg 18  