Baked Bean Corn Chowder low fat


BAKED BEAN CORN CHOWDER low fat

Most diners wouldn’t expect soup made from canned products to taste this good. Maybe it’s the combination of walnut and flax oil with the skin and pith of a minneola orange and the San Marzano tomatoes, the herbs and spices and high quality veggies and beans that make it soar, but for sure I would serve this soup to the most discriminating palates with full confidence in their enjoyment!

Makes about 17 cups 

2 T. walnut oil

1 lg. sweet onion, peeled, 1/2 inch dice

1 t. salt

fresh grind black pepper


DR WT 4.5 oz. mushroom stems and pieces including liquid from jar

28 oz. can whole tomatoes in purée – I used Bella Terra Organic SAN MARZANO REGION – including liquid from can – break into smaller pieces

28 oz. can BUSH’S Vegetarian Baked Beans – fat-free

29 oz. can whole kernel corn including liquid from can

1 lg. minneola orange, wash the skin well – using sharp knife, peel skin off the orange with some pith with it, cut into long strips, then cut crosswise into 3/8 inch cubes/squares – save the flesh to eat separately as a snack

15 oz. Le Sueur Peas including liquid from can

2 c. Kitchen Basics Vegetable Stock

1 T. dried basil

2 t. garlic powder

2 t. onion powder

2 t. smoked paprika

1/2 t. cinnamon

2 t. additional salt

more fresh grind black pepper

1/2 t. Hatch Chile Powder – mild

1 T. FLAX OIL by Barlean’s


1-  In large soup pot, over medium heat, melt oil.

2-  Add onion, salt and black pepper. Saute till partially wilted.

3-  Add mushrooms plus liquid, stir and cook 5 minutes.

4-  Add remaining ingredients, stirring well after each addition.

5-  Cook on medium-low heat or at a soft boil, uncovered, for 30-45 minutes, stirring as needed. 

6-  Remove from heat and set aside till ready to reheat and serve.


Notes: The soft, spongy texture of the orange rind gives the soup a meaty texture.

I served Steve his with a dab of French’s Dijon Mustard, because he likes mustard with just about everything. It’s good too!









Published by Sharon Lee Davies-Tight, artist, writer, chef

Chef Davies-Tight™. The Animal-Free Chef™. ANIMAL-FREE SOUS-CHEF™. FAT-FREE CHEF™. Word Warrior Davies-Tight™. HAPPY WHITE HORSE™. SHARON ON THE NEWS™. BIRTH OF A SEED™. Till now and forever © Sharon Lee Davies-Tight, Artist, Author, Animal-Free Chef, Activist. ARCHITECT of 5 PRINCIPLES TO A BETTER LIFE™ & MAINSTREAM ANIMAL-FREE CUISINE™.

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