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Chunky corn and ham chowder

A big bowl of this thick, creamy soup, packed with corn, other vegetables and ham, makes a satisfying quick Sunday night meal.

For 4 large servings:

• 2 tsp canola oil
• 1/2 to 1 tsp minced or finely chopped garlic
• 1 large onion
• 1 medium sized carrot
• 2 cups hot water
• 1 leek or 2 tender celery stalks (optional)
• 2 medium to large potatoes (about 300g)
• 2 to 3 tsp instant chicken or bacon stock
• 2 Tbsp canola oil
• 1/4 cup flour
• 2 cups low fat milk
• 2 tsp basil pesto (optional)
• 440g can cream style corn
• 100 to 150g chunky ham pieces
• Chopped parsley and chives

In a large pot over moderate heat, heat the first measure of oil and the garlic while you chop the halved, peeled onion into 7mm cubes.

Stir the prepared onion into the oil and keep cooking the mixture while you chop the scrubbed carrot into slightly smaller cubes (the carrot will not cook in time if cut into large cubes). Add the hot water, then the prepared carrot. While this mixture simmers, add the thinly sliced celery and the scrubbed potatoes cut into 7mm cubes.

Add the instant stock, cover the pot and leave the vegetables to finish cooking while you make the sauce.

Heat the second measure of oil in a large pot. Stir in the flour and heat until it bubbles, without letting it brown. Add the milk, half a cup at a time, stirring constantly and bringing to the boil before the next addition. When it boils after the last milk is added, take it off the heat and stir in the pesto (if you have it) and the corn.

As soon as the potato and carrot are tender, tip the sauce and the finely chopped ham and parsley or chives into the large pot with them, stir to mix thoroughly, and heat through, without actually letting the mixture boil. Serve in large bowls with (warmed) crusty bread or wholegrain rolls.

Variations: Leave out the ham, but brown 2 to 4 chopped bacon rashers in the oil before adding the garlic and chopped onion. To save time, replace the onion, carrot and celery with 4 cups frozen vegetables.

Approx nutritional analysis per serve
Energy 1559 KJ, 371 kcals, Fat 13g, Carbohydrate 41g

From 100 Favourite 20 Minute Dishes, Hyndman Publishing

Updated recipe section funded by the Diabetes Foundation.