Corn and squash chowder

Both comforting and fast, soup lunches are must-haves for cold autumn days. Rich in vegetables, protein and fibre with almost as much calcium as a glass of milk, this chowder is a nutritious idea for a healthy lunch box. It is also the obvious choice for an insulated container lunch!


  1. In a large saucepan, soften the onion and garlic in oil for 10 minutes or until the onion is translucent.
  2. Add milk, 2-3 sprigs of sage and squash pieces. Simmer for about 15 minutes or until squash is soft. Remove sage and set aside.
  3. In the blender, purée the mixture until smooth. Put the mixture into a pan. Stir in corn, beans, salt and pepper. Simmer for 10 minutes.
  4. When serving, garnish the chowder with the roasted pumpkin seeds and some fresh chopped sage leaves.

Science et Fourchette

Quebec, Quebec

Nutrition expert Annie Ferland takes to her blog, Science et Fourchette, to share recipes that are as delicious as they are nutritious.

View profile