Roasted Corn Chowder w/ Lime and Cilantro

Here we are coming up on soup season! This one is a family favorite, one that my mother often rants and raves about and brings to family gatherings.

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Roasted Corn Chowder with Lime and Cilantro

  • Servings: Makes 7 Servings
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Original recipe by Karina Allrich

Each Serving Contains:

  • 1/2 Veggie Serving (or about 5-6 oz veggies)
  • 1 Fat Serving


Veggie Serving

  • 1 medium sweet onion, diced
  • 3 ears of corn, roasted, kernels removed
  • Half a jar of your favorite tomato sauce (I used Classico tomato and basil)
  • 1 cup seeded, chopped fresh heirloom tomatoes
  • 4 oz chopped roasted green chiles (optional)

Fat Serving

  • 1 14-oz can coconut milk

Condiments & Spices

  • 1 quart vegetable broth
  • Salt and ground pepper, to taste
  • 1 tsp. cumin
  • 1 tsp. curry
  • 1 tsp. chili powder
  • 4-5 cloves fresh garlic, chopped
  • 3 tablespoons fresh chopped cilantro (to garnish)
  • Fresh lime juice from 2 juicy limes (added at the end)

Maintenance Modifications

  • Grain Additions: Add 3 medium sweet potatoes, diced.
  • Protein Additions: Add some protein on the side, maybe some BBQ tempeh? or baked beans?


  1. To roast corn, place in a preheated 350° oven (husk and all) for 30 minutes. Cool and cut off the corn. (This such a lovely technique and really brings out the flavor of the corn!)
  2. Heat a tablespoon of olive oil (a negligible amount in this quantity) in a large soup pot over medium heat and stir in the cumin, curry and chili powder; cook for one minute to infuse the oil with spice.
  3. Add the chopped garlic and onion. Stir and cook for five minutes. Add the roasted corn, sweet potato (if using grain), tomato sauce, fresh tomatoes, green chiles (if using); stir for a minute. Add in the broth.
  4. Cover and bring to a quick bowl and then lower the heat and simmer gently, until the sweet potatoes are tender, about twenty minutes or so.
  5. Add the coconut milk. Stir and season with sea salt and ground pepper.
  6. Heat through gently – don’t boil it.
  7. Just before serving, add the chopped cilantro and fresh lime juice. Stir. Taste test. Adjust seasoning. The lime juice brightens the taste and accents the spice.
  8. Garnish with a lime wedge and pass out the spoons. Slurp. Smile.

A Note on Weighing: One way to weigh this soup is to divide it equally among 7 containers, but most people don’t have 7 equal sized bowls or tupperware containers. Instead, you can also pour the whole thing into another pot and weight the whole soup, and divide that number by 7 to figure out a single serving amount. It will vary from batch to batch depending on the size of your veggies, etc. I count this as 1/2 of my normal vegetable serving and eat the rest of my veggies on the side.

Disclaimer: Soups are necessarily a little challenging for us in recovery. I don’t eat soups very often so I let go of the precision with soups a little bit. If that won’t work for you, don’t do it! Do what brings YOU peace!

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Rate This Recipe:


  1. That looks absolutely delicious and warming. I have been feeling under the weather these past few days and thanks to you, I now have a feel good recipe.

  2. Susan A

    Could you please give us a primer on coconut milk? I have two unopened cans in my pantry, coconut milk lite, coconut milk gata (full fat maybe?). I now see coconut milk in tetra paks and coconut milk in the refrigerator section of the grocery store. I’m so confused that I end up throwing them out unopened because they’ve been around too long. I love Indian food and would love to understand these different types.

  3. Looks delicious!!

  4. Anonymous

    My kitchen is smelling wonderful. Can’t (but will) wait until dinner!

  5. Susan

    My kitchen smells wonderful! Can’t (but will ) wait until dinner is served!

    • Susan

      It was delicious! Packed with flavor. I doubled the recipe and will freeze some for another time. Really enjoyed the combination of spices and coconut. I love to add lemon so this was perfect for me. Thank you.

  6. Christina

    When you say 1/2 a vegetable serving, what do you go by? 6oz or 14 oz? Also how many of ounces of another vegetable do you have on the side?

    • Yeah, I’ve been unsure about that too. On the BLE food plan it says that 1 ear of corn is half of a veggie serving, but I have the same question, because we eat different amounts of veggies at different meals. It’s not an issue for me because I balanced my veggies to eat 10 at lunch and 10 at dinner, so I do 5 extra ounces of veggies on the side. If this gives you too much mental chatter though, I’d steer clear of recipes like this, eat simpler foods that are easier to measure, and come back to it when you’ve got more experience with BLE under your belt.

      • Christina

        Thank you! I have 1 year of BLE under my belt, I’ve made this recipe a few times and love it. Just wasn’t sure, I typically would do the same as you, so good to know.

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