Curried Corn and Pepper Chowder


2 tablespoons vegetable oil
1/2 cup finely chopped green bell pepper
1/2 cup finely chopped red bell pepper
1/4 cup minced shallots
2 teaspoons curry powder, or to taste
1/2 teaspoon salt
3 cups fresh corn or one 16-ounce bag frozen corn, thawed (about 3 cups)
1 cup vegetable stock
1/2 teaspoon freshly ground pepper, or to taste
3 cups plain soymilk, divided
1/2 cup shredded cheddar cheese, divided

Heat the oil in a large saucepan or Dutch oven over medium-high heat. Add the bell peppers; cook, stirring occasionally, until tender, about 4 minutes. Add the shallots during the last minute; stir until tender but not browned. Add the curry powder and salt; stir for 1 minute.

Stir in the corn, vegetable stock, and pepper. Bring to a boil, reduce the heat to medium; cover and cook until the vegetables are tender, about 5 minutes.

Transfer 2 cups of the corn mixture to a blender or food processor. Add 1 cup of the soymilk. Process until the mixture is nearly smooth. Pour the puréed mixture into the saucepan; stir in the remaining soymilk. Stir gently over medium heat until the mixture is heated through, about 5 minutes. Sprinkle each serving with 2 tablespoons cheese.

Calories 326 (47% from fat); Fat 17g (sat 3.9g, mono 5g, poly 7g); Protein 14.9g; Carbohydrate 35.7g; Fiber 6g; Cholesterol 16mg; Iron 1.4mg; Sodium 594mg; Calcium 60mg 

Baked Cheese Grits

This recipe is adapted from Bob’s Red Mill Natural Foods. It uses soy grits, which are similar to corn grits, but made from toasted soybeans that have been ground into coarse pieces.

1-3/4 cups chicken stock
3/4 cup Bob’s Red Mill soy grits
1/2 teaspoon kosher salt
3 ounces processed American cheese (such as Velveeta), cubed
3 eggs, well beaten
1/4 teaspoon ground black pepper
1/4 teaspoon Worcestershire sauce
1/2 cup grated carrot
1/2 cup minced celery
1/4 cup minced onion

Preheat oven to 350 degrees. Grease a 1-1/2 quart casserole dish.

Bring broth to a boil in a saucepan. Stir in grits, cover and reduce heat. Simmer 5 minutes or until done, stirring occasionally.

Combine grits with remaining ingredients and pour into prepared dish and bake for 30 minutes or until lightly browned.

Calories 258 (35% from fat); Fat 10g (sat. 4.6g mono 3.5g. poly 0.9g); Protein 26g: Carbohydrate 17g; Fiber 0.8g; Cholesterol 178mg; Iron 4mg; Sodium 801 mg; Calcium 251mg