Mushroom, Tomato and Corn Chowder Recipe

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Ingredients:

Serving

2 tbsp olive oil
1 lb sliced fresh mushrooms
2 cups chopped leeks (white part only , about 1 large)
1 large potato, peeled and diced
2 garlic cloves, minced
1 tsp each dried oregano and basil
1/4 tsp crushed red pepper flakes
2 cups water
2 cups frozen corn kernels (or canned )
1 (796 ml) can diced tomatoes
1/2 tsp salt
1/4 tsp pepper
1/3 cup chopped parsley (optional)

Directions:

In large saucepan heat oil over medium heat; Add mushrooms, leeks, potato, garlic, oregano, basil and red pepper flakes; sauté about 5 minutes. Add water and corn; bring to boil and cover. Lower heat and simmer about 5 minutes or until vegetables are tender. Stir in tomatoes, salt and pepper. Bring to boil; lower heat to simmer for about 10 minutes or until hot. Stir in parsley if desired.
Variation: Garnish with low fat grated mozzarella or Parmesan cheese.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	119.7 Kcal (501 kJ)
Calories from fat	35.03 Kcal
		% Daily Value*
Total Fat	3.89g	6%
Sodium	165.73mg	7%
Potassium	392.04mg	8%
Total Carbs	17.77g	6%
Sugars	3.78g	15%
Dietary Fiber	2.72g	11%
Protein	4.02g	8%
Vitamin C	7.8mg	13%
Vitamin A	0.2mg	5%
Iron	1.4mg	8%
Calcium	34.6mg	3%

Amount Per 100 g
Calories	60.71 Kcal (254 kJ)
Calories from fat	17.77 Kcal
		% Daily Value*
Total Fat	1.97g	6%
Sodium	84.06mg	7%
Potassium	198.84mg	8%
Total Carbs	9.01g	6%
Sugars	1.91g	15%
Dietary Fiber	1.38g	11%
Protein	2.04g	8%
Vitamin C	4mg	13%
Vitamin A	0.1mg	5%
Iron	0.7mg	8%
Calcium	17.5mg	3%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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