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Seafood chowder
heartfoundation.org.au|Helpline 13 11 12

Seafood chowder

15 - 20 minutes (15 minutes)
Serves 4 (as a main meal)
  • 1 tablespoon olive oil
  • 1 brown onion, finely chopped
  • 1 clove garlic, crushed
  • 1 stalk celery, finely chopped
  • 1 medium carrot, finely chopped
  • 1kg cauliflower, roughly chopped
  • 300mL salt reduced chicken stock (*see tip)
  • 800mL water
  • 2 x 125g can no added salt corn kernels, drained, rinsed
  • 500g marinara mix (**see tip)
  • 2 tablespoons chives, to garnish
  • 2 tablespoons parsley, to garnish
  • Freshly ground black pepper, to garnish
  1. Heat oil in a large saucepan over medium-high heat. Add onion, garlic, carrot, and celery, cook stirring regularly, for 3-4 minutes or until onion has softened.
  2. Stir in cauliflower, stock, and water, bring to the boil then reduce heat to low. Simmer for 6-7 minutes, or until vegetables are tender. Remove from the heat.
  3. Ladle the soup base into a blender or food processor and blend until smooth and creamy. Return soup base back to the pot and place on medium heat.
  4. Add corn kernels and marinara mix and simmer, uncovered, for 5-6 minutes or until the seafood is just cooked through.
  5. Garnish with chives, parsley and cracked black pepper before serving.
Tips:
  • Use Heart Foundation Basic Chicken Stock.
  • Marinara Mix is a fresh mix of seafood that can be purchased from most supermarkets and fish mongers.

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