1/1 Photo of New England Clam Chowder (Dairy-Free and Low-Fat)
1 hr 20 mins
I'm posting this for my mother. We recently returned from a trip to Cape Cod, where we were both very disappointed about not being able to eat the cream-filled clam chowder as a result of our IBS. This recipe is from my favorite cookbook, Eating for IBS by Heather van Vorous, and is completely dairy-free and delicious!
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Units: US | Metric
- 1 tablespoon olive oil
- 1 large onion, diced
- 2 large carrots, scraped and diced
- 1/2 cup flour
- 2 cups clam broth
- 3 cups plain soymilk or 3 cups rice milk
- 2 (6 1/2 ounce) cans chopped clams or 2 (6 1/2 ounce) cans minced clams
- 1/2 teaspoon white pepper
- 1 tablespoon dried parsley
- 3/4 teaspoon salt
- 1/2 teaspoon crushed thyme
- 1 bay leaf
- 1/4 teaspoon ground black pepper
- 4 cups baking potatoes, peeled and diced into 1 inch cubes
- salt and pepper, for serving
- fat-free saltine crackers, for serving
- 1In a large stockpot, heat the oil over medium heat. Add the onions and carrots and saute until softened.
- 2Gradually sift in the flour, stirring thoroughly and scraping bottom of pan.
- 3Very gradually stir in the clam broth, scraping sides and bottom of pan to make sure flour is thoroughly incorporated without clumping.
- 4Stir in rice milk until mixture is smooth.
- 5Add the clams and spices, bring soup to a boil, then cover and reduce heat. Simmer for 30 minutes.
- 6Add diced potatoes, cover and simmer for an additional 30 minutes.
- 7Taste and adjust seasoning with salt and pepper.
- 8Serve with crushed Saltines.
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Nutritional Facts for New England Clam Chowder (Dairy-Free and Low-Fat)
Serving Size: 1 (429 g)
Servings Per Recipe: 6
- Amount Per Serving
- % Daily Value
- Calories 289.2
- Calories from Fat 47
- Total Fat 5.2 g
- Saturated Fat 0.7 g
- Cholesterol 20.6 mg
- Sodium 913.1 mg
- Total Carbohydrate 43.7 g
- Dietary Fiber 4.1 g
- Sugars 8.0 g
- Protein 16.8 g