Corn White Bean Chowder High Fibre

Creamy Corn & White Bean Chowder

By the wlr team

This creamy chowder has over 10g fibre per serving. Decadent but still under 400 cals per serving, grab some crusty bread and enjoy!

  • Recipe makes: 4 servings
  • Prep time:
    20 mins
  • Cook time: 30 mins
  • Calories: 356
    per serving


  • 1 onion
  • 1 potato
  • 1 can cannellini beans, drained
  • 1 chicken stock cube
  • 250ml water
  • 1 tsp olive oil
  • 15g wholemeal flour
  • 250ml semi skimmed milk
  • 1 can sweetcorn
  • 4 slices brown seeded bread


  1. Peel & finely chop the onion & potato. Drain the beans. Make the stock cube up with boiling water.
  2. Heat the oil in a large saucepan on a low-medium heat. Add the finely chopped onion and fry gently until soft.
  3. Stir in the flour and cook for a further 2 mins, stirring continuously. Add the stock and stir.
  4. Remove the onions from the heat and and stir in the milk, a little at a time. Return to the heat and slowly bring to a simmer while stirring.
  5. Add the potatoes, beans and sweetcorn (you can reserve a few kernels for a garnish later if you want). Lower the heat, cover and simmer for 10-15mins (or until the potatoes are tender).
  6. Remove from the heat and use a stick blender or food processor to smooth the soup to your preferred consistency.
  7. Put back on the heat with a couple pinches each of salt and black pepper. Warm through, check the seasoning and adjust if necessary. Serve with a slice of seeded bread.
Nutrition information per serving
Calories (kcal)356
Carbohydrate (g)58.4
Fat (g)6.0
Protein (g)19.1
Fibre (g)10.8
Alcohol (g)0.0
Fruit & Veg2.4

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