Harvest Soup: Summer Squash and Corn Chowder

I stumbled across this recipe in a desperate search after opening my fridge and corn on the cob and summer squash from our CSA literally tumbled out onto the floor since we had received so much – I had to do something with it! I honestly expected a mediocre soup, given the ingredients and the fact that the calories come in at under 100 per serving (seriously? I mean come on, that’s almost a joke – but that’s what happens when vegetables are a soup’s base!), but my expectations were literally blown out of the water.

I do believe that the flavor factor of this soup was seriously intensified by the fact that all the vegetables I used were literally farm-fresh – so seek out the freshest vegetables possible; since there are so few ingredients, the point is to let the veggie’s flavor really shine through – and that’s the best part of making a meal like this right now: focusing on the season’s best and freshest ingredients ensures success.

I happened to make this on a night when I was feeling particularly exhausted, and as such must mention the comfort factor here: blending the corn and squash makes the soup so thick and creamy you would swear it was made of just that: cream – resulting in comfort food at its maximum – but you’d be wrong!

The fantastic news is that this soup re-heats fabulously, it was our lunch for the next few days! To make it a little heartier as a lunch main dish, I stirred in raw kale after re-heating, the kale wilts down and the size of soup in your bowl doubles (plus you add some  extra vitamins!).

Summer Squash Chowder


  • 5 1/2 cups diced yellow squash (about 1 1/2 pounds)
  • 1 cup fresh corn kernels (about 2 ears)
  • 1 cup chopped yellow or red bell pepper
  • 1/2 cup chopped Vidalia or other sweet onion
  • 1 (14-ounce) can organic vegetable or chicken broth (such as Swanson Certified Organic)
  • 1 3/4 cups whole milk (I only had my regular non-fat….and it was still creamily fantastic!)
  • 3/4 teaspoon salt
  • 1/8 teaspoon white pepper


  1. Combine squash, corn kernels, pepper, onion, and broth in a Dutch oven; bring to a boil. Cover; reduce heat, and simmer 20 minutes. Cool.
  2. Option 1: I just stuck my immersion blender right in the pot and blended until smooth. Option 2: Place half of squash mixture in a blender; process until smooth. Pour pureed squash mixture into a large bowl. Repeat procedure with the remaining squash mixture. Return mixture to pan. Stir in milk, salt, and white pepper. Cook over low heat until thoroughly heated, stirring occasionally.

Elizabeth Taliaferro, Cooking Light
JULY 2005

Nutritional Information

Amount per serving

  • Calories: 96
  • Calories from fat: 26%
  • Fat: 2.8g
  • Saturated fat: 1.3g
  • Monounsaturated fat: 0.6g
  • Polyunsaturated fat: 0.3g
  • Protein: 4.7g
  • Carbohydrate: 15.1g
  • Fiber: 1.6g
  • Cholesterol: 6.9mg
  • Iron: 0.7mg
  • Sodium: 497mg
  • Calcium: 93mg

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