Here we are coming up on soup season! This one is a family favorite, one that my mother often rants and raves about and brings to family gatherings.

Please note that this recipe is not a complete meal. It does not contain any protein. It contains 1 fat serving and 1/2 of a vegetable serving.

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Roasted Corn Chowder with Lime and Cilantro

  • Servings: Makes 7 Servings
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Original recipe by Karina Allrich

Each Serving Contains:

  • 1/2 Veggie Serving (or about 5-6 oz veggies)
  • 1 Fat Serving


Veggie Serving

  • 1 medium sweet onion, diced
  • 3 ears of corn, roasted, kernels removed
  • Half a jar of your favorite tomato sauce (I used Classico tomato and basil)
  • 1 cup seeded, chopped fresh heirloom tomatoes
  • 4 oz chopped roasted green chiles (optional)

Fat Serving

  • 1 14-oz can coconut milk

Condiments & Spices

  • 1 quart vegetable broth
  • Salt and ground pepper, to taste
  • 1 tsp. cumin
  • 1 tsp. curry
  • 1 tsp. chili powder
  • 4-5 cloves fresh garlic, chopped
  • 3 tablespoons fresh chopped cilantro (to garnish)
  • Fresh lime juice from 2 juicy limes (added at the end)

Maintenance Modifications

  • Grain Additions: Add 3 medium sweet potatoes, diced.
  • Protein Additions: Add some protein on the side, maybe some BBQ tempeh? or baked beans?


  1. To roast corn, place in a preheated 350° oven (husk and all) for 30 minutes. Cool and cut off the corn. (This such a lovely technique and really brings out the flavor of the corn!)
  2. Heat a tablespoon of olive oil (a negligible amount in this quantity) in a large soup pot over medium heat and stir in the cumin, curry and chili powder; cook for one minute to infuse the oil with spice.
  3. Add the chopped garlic and onion. Stir and cook for five minutes. Add the roasted corn, sweet potato (if using grain), tomato sauce, fresh tomatoes, green chiles (if using); stir for a minute. Add in the broth.
  4. Cover and bring to a quick bowl and then lower the heat and simmer gently, until the sweet potatoes are tender, about twenty minutes or so.
  5. Add the coconut milk. Stir and season with sea salt and ground pepper.
  6. Heat through gently – don’t boil it.
  7. Just before serving, add the chopped cilantro and fresh lime juice. Stir. Taste test. Adjust seasoning. The lime juice brightens the taste and accents the spice.
  8. Garnish with a lime wedge and pass out the spoons. Slurp. Smile.

A Note on Weighing: One way to weigh this soup is to divide it equally among 7 containers, but most people don’t have 7 equal sized bowls or tupperware containers. Instead, you can also pour the whole thing into another pot and weight the whole soup, and divide that number by 7 to figure out a single serving amount. It will vary from batch to batch depending on the size of your veggies, etc. I count this as 1/2 of my normal vegetable serving and eat the rest of my veggies on the side.

Disclaimer: Soups are necessarily a little challenging for us in recovery. I don’t eat soups very often so I let go of the precision with soups a little bit. If that won’t work for you, don’t do it! Do what brings YOU peace!

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