This Instant Pot zucchini corn chowder is a wholesome, comforting soup perfect for any season. Combining fresh summer vegetables with a creamy texture, this low sodium version lets the natural flavors shine while keeping it heart-healthy and easy to make in under an hour.
Ingredients
- 2 medium zucchinis, diced (about 2 cups)
- 2 cups fresh or frozen corn kernels
- 1 medium onion, finely chopped
- 2 cloves garlic, minced
- 2 medium Yukon gold potatoes, peeled and diced (about 1 ½ cups)
- 3 cups low sodium vegetable broth
- 1 cup unsweetened almond milk or low-fat milk
- 1 tablespoon olive oil
- 1 teaspoon dried thyme
- ½ teaspoon smoked paprika
- Freshly ground black pepper, to taste
- 2 tablespoons all-purpose flour (optional, for thickening)
- 2 tablespoons chopped fresh parsley (for garnish)
- Optional: ¼ teaspoon crushed red pepper flakes for mild heat
Instructions
- Turn on the Instant Pot and select the ‘Sauté’ mode. Once hot, add the olive oil.
- Add the chopped onion and sauté for 3-4 minutes until translucent, stirring occasionally.
- Add the minced garlic, dried thyme, smoked paprika, and optional red pepper flakes. Sauté for 30 seconds until fragrant.
- Add the diced potatoes, zucchini, and corn kernels to the pot. Stir to combine with the aromatics.
- Pour in the low sodium vegetable broth, ensuring the vegetables are mostly submerged.
- Secure the lid and set the valve to sealing. Select ‘Pressure Cook’ or ‘Manual’ on high pressure for 5 minutes.
- When the cooking time is complete, allow a natural pressure release for 10 minutes, then carefully quick release any remaining pressure.
- Open the lid and use a potato masher or immersion blender to slightly mash some of the potatoes and zucchini to create a creamy texture, leaving some chunks for body.
- In a small bowl, whisk the flour with about ¼ cup of the almond milk until smooth (skip if you prefer a thinner chowder).
- Turn the Instant Pot back to ‘Sauté’ mode, stir in the almond milk and flour mixture, and cook for 3-5 minutes until the chowder thickens slightly, stirring frequently.
- Season with freshly ground black pepper to taste. No added salt is necessary, but you can add a pinch if desired.
- Turn off the Instant Pot and ladle the chowder into bowls. Garnish with fresh parsley before serving.
Tips
- Substitution for dairy: Use any plant-based milk like oat or cashew milk if almond milk is unavailable. Coconut milk adds richness but a distinct flavor.
- Thickening options: For gluten-free, replace flour with cornstarch slurry (1 tablespoon cornstarch mixed with 2 tablespoons cold water) and add after pressure cooking.
- Storage: Store leftovers in an airtight container in the refrigerator for up to 4 days. Reheat gently on the stovetop or microwave, adding a splash of milk if it thickens too much.
- Common mistakes: Avoid over-blending the soup unless you want a fully smooth chowder; a bit of texture makes it more satisfying. Also, do not skip the natural pressure release to prevent sputtering hot liquid.
Serving Suggestions
This zucchini corn chowder pairs beautifully with a fresh green salad or crusty whole-grain bread. Top with a dollop of plain Greek yogurt or a sprinkle of shredded low-fat cheddar for extra creaminess without much sodium. For a heartier meal, serve alongside grilled chicken or baked tofu.
Variations
Try adding diced carrots or celery during the sauté step for more depth. For a smoky twist, stir in some diced cooked bacon or smoked turkey (low sodium preferred). You can also swap vegetable broth for chicken broth if not vegetarian. To make it vegan, ensure the milk alternative is unsweetened and plant-based, and skip any dairy toppings.
Storage and Reheating
Keep leftover chowder refrigerated in a sealed container for up to 4 days. When reheating, warm it gently over low heat on the stove, stirring occasionally to prevent scorching. Add a little milk or broth if it becomes too thick. For longer storage, freeze the chowder in portions for up to 2 months; thaw overnight in the fridge before reheating.
Frequently Asked Questions
Can I use frozen zucchini or corn instead of fresh?
Yes, frozen vegetables work well for this recipe. Just thaw and drain excess water before adding to the Instant Pot to avoid diluting the chowder.
Is it necessary to use the flour for thickening?
No, it’s optional. The potatoes naturally thicken the chowder when mashed slightly. Flour or cornstarch just helps create a creamier, thicker consistency if desired.
How can I make this chowder without an Instant Pot?
You can make it on the stovetop by sautéing the vegetables, then adding broth and simmering until the potatoes are tender (about 20 minutes). Mash some veggies, add milk, and thicken with flour or cornstarch as above.
Can I add protein to this chowder?
Absolutely! Cooked chicken, turkey, or beans can be stirred in after pressure cooking. For vegetarian protein, try white beans or chickpeas for added texture and nutrition.
How low is the sodium in this recipe?
By using low sodium broth and no added salt, this chowder contains minimal sodium, relying on herbs and fresh produce for flavor. It’s suitable for those managing sodium intake but always check your broth label.
What is the best way to reheat without curdling the milk?
Reheat gently over low heat and stir frequently. Avoid boiling the chowder once milk has been added, as overheating can cause separation. Adding milk after reheating can also help maintain creaminess.
This Instant Pot zucchini corn chowder recipe balances ease, nutrition, and flavor, making it a go-to for quick, healthy meals with minimal salt. Its versatility and comforting texture make it a staple worth mastering in your kitchen.
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