Garlic prawn and corn chowder

Garlic prawn and corn chowder


This is a delicious thick and hearty soup for a cold and rainy day. Make it vegan by topping with sauteed garlic mushrooms instead of prawns, or if you’re a meat lover it’s also lovely topped with crispy bacon or chorizo. Don’t forget the crusty bread for dipping!

  • 1 medium carrot, diced
  • 1 stick celery, diced
  • 3 medium (750g) potatoes, peeled and diced
  • 1 litre (4 cups) gluten-free vegetable stock or water
  • 200g (1.5 cups) corn kernels (tinned, fresh or frozen)
  • 125ml (1/2 cup) Vitasoy Soy Milky Regular*
  • 1 tablespoon olive oil
  • 1 garlic clove, finely chopped
  • 1kg green raw prawns, peeled (to give about 450g raw prawn meat)
  • 2 tablespoons flat leaf parsley, chopped

* Any of the Vitasoy Soymilk range can be substituted for the Soy Milky.

  1. Place the carrot, celery, potato and stock (or water) into a large soup pot. Cover with a lid and bring to the boil over high heat, then simmer for 10 minutes until the vegetables are very soft. Puree with a stick blender in the pot.
  2. Add the corn kernels and soymilk and simmer for 5 minutes until the corn is tender. Taste and season with pepper and a little salt. Keep warm.
  3. Heat the olive oil in a frypan, add the garlic and fry for 10 seconds until fragrant. Add the prawns and cook, stirring frequently for 3-4 minutes until the prawns turn pink and are just cooked through. Add the parsley and stir through.
  4. Spoon the corn chowder into bowls and top with prawns. Serve hot with crusty bread.
Nutritional Analysis – Amount per Serve
Energy 1070kJ
Protein 21.4g
Total Fat 7.6g
Saturated Fat 1.3g
Carbohydrate 35.6g
Sugar 5.1g
Sodium 1452mg
Calcium 133mg