Dairy Farmers of Canada

Green Vegetables Chowder

By Anna Olson

  • Prep: 10 min
  • Cooking: 25 min
Yields 6 Servings
green vegetables chowder

Ingredients

  • 3 tbsp (45 mL) butter
  • 1 cup (250 mL) 1/2-inch (1 cm) diced onion and celery
  • 3 tbsp (45 mL) all-purpose flour
  • 4 cups (1 L) milk
  • 1 1/2 cups (375 mL) small broccoli florets or frozen thawed and cut if large
  • 1 cup (250 mL) diced green zucchini (1/2 inch/1 cm pieces)
  • 1/2 green pepper diced (1/2 inch (1 cm) pieces)
  • 2 tsp (10 mL) chili powder
  • 4 cups (1 L) fresh baby spinach leaves or 1/2 a 300g package of frozen chopped spinach thawed and squeezed to remove excess moisture
  • Salt & pepper
  • 1 cup (250 mL) shredded Canadian mild Cheddar cheese
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Preparation

In a soup pot, melt butter over medium heat. Add onion and celery, sauté, for 5 minutes or until onions are translucent. Stir in flour and sauté for 2 minutes. Add milk one cup at a time, stirring well after each addition; bring to a simmer. Stir in broccoli, zucchini, green pepper and chili powder. Simmer uncovered for 10 minutes, or until vegetables are tender-crisp. Stir in spinach. Season to taste with salt and pepper. Serve in soup bowls, each garnished with ¼ cup (60 mL) cheddar cheese.

Tips

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Nutritional information

Per serving
Energy: 243 Calories
Protein: 13 g
Carbohydrate: 18 g
Fat: 14 g
Fibre: 2.5 g
Sodium: 270 mg

Top 5 Nutrients

(% DV*)
Calcium: 36 % / 392 mg
Folate: 40 %
Vitamin B12: 47 %
Vitamin C: 67 %
Vitamin D: 43 %