Photo by: Lee Harrelson

Potato, Corn, and Leek Chowder

This soup ends up being a good source of three blood pressure-lowering minerals since the milk adds calcium and the potatoes deliver a dose of potassium, as well as magnesium.

  • Yield: 6 servings (serving size: 1 1/3 cups)


  • 2 tablespoons butter
  • 1 tablespoon olive oil
  • 1 1/2 cups coarsely chopped leek (about 1 large)
  • 1/2 cup finely chopped celery
  • 1/2 cup finely chopped red bell pepper
  • 2 cups whole milk
  • 3 tablespoons all-purpose flour
  • 3 cups fat-free, less-sodium chicken broth
  • 2 cups fresh corn kernels (about 4 ears)
  • 2 pounds cubed peeled Yukon gold or red potato
  • 1 teaspoon salt
  • 1/4 teaspoon freshly ground black pepper
  • 1/4 cup finely chopped fresh parsley
  • 3 tablespoons chopped fresh chives


Heat butter and oil in a large Dutch oven over medium heat. Add leek, celery, and bell pepper; cook 4 minutes or until vegetables are tender, stirring frequently. Combine milk and flour in a small bowl, stirring with a whisk. Slowly add milk mixture to pan, stirring constantly. Stir in broth, corn, potato, salt, and freshly ground black pepper; bring to a boil. Reduce heat, and simmer 20 minutes or until potato is tender. Stir in parsley and chives.


Serve with hot sauce.

Nutritional Information

Amount per serving
  • Calories: 331none
  • Calories from fat: 26%
  • Fat: 9.5g
  • Saturated fat: 4.4g
  • Monounsaturated fat: 3.4g
  • Polyunsaturated fat: 0.9g
  • Protein: 9.8g
  • Carbohydrate: 54.9g
  • Fiber: 5.3g
  • Cholesterol: 18mg
  • Iron: 1.8mg
  • Sodium: 701mg
  • Calcium: 127mg

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Potato, Corn, and Leek Chowder Recipe