How much protein is in 30-minute vegan corn chowder with potatoes, white beans and jalapeño?

Each of the 4 servings has 14 g of protein, 11 g of fiber and 411 calories, calculated from USDA FoodData Central values for every ingredient.

What can I substitute in 30-minute vegan corn chowder with potatoes, white beans and jalapeño?

Use a 4-oz can of diced green chiles instead of the jalapeño — milder, rounder chile flavor with almost no heat.. Use full-fat coconut milk instead of oat milk — richer and silkier, with a light coconut sweetness.. Swap half the potatoes for diced sweet potato — sweeter, more orange chowder. sweet potato cooks a few minutes faster.. Stir in 2 tbsp nutritional yeast with the purée — adds a savory, slightly cheesy depth..

30-Minute Vegan Corn Chowder with Potatoes, White Beans and Jalapeño

A creamy vegan corn chowder made in 30 minutes. Blended white beans and oat milk thicken it; potatoes, smoked paprika and jalapeño give it body and gentle heat.

Vegan High Fiber Iron-RichContains GlutenMeal Prep

Prep: 10 min
Cook: 20 min
Serves: 4

30-Minute Vegan Corn Chowder with Potatoes, White Beans and Jalapeño — A creamy vegan corn chowder made in 30 minutes. Blended white beans and oat milk thicken it; potatoes, smoked — Illustration generated by AI · SDXL

30-Minute Vegan Corn Chowder with Potatoes, White Beans and Jalapeño is a vegan lunch recipe made with olive oil, yellow onion, celery ribs. It takes 30 minutes of hands-on time, serves 4, and each serving has 411 calories, 14 g of protein and 11 g of fiber.

You don't need cashews or a roux to make this chowder creamy. Cannellini beans get blended with oat milk and a scoop of the soup, and that makes a thick, silky base in seconds. Dicing the potatoes small keeps the simmer to about 12 minutes. Smoked paprika adds the smoky depth bacon usually brings, and a squeeze of lime at the end brightens the sweet corn.

Ingredients

4 servings

2 tbspolive oil
1 mediumyellow onion, diced
2 celery ribs, diced
1 jalapeño, seeded and finely diced, keep the seeds for more heat
3 clovesgarlic, minced
1 tspsmoked paprika
1 tspdried thyme
1 lbYukon Gold potatoes, cut into 1/2-inch cubes
3 cupsvegetable broth
4 cupscorn kernels, frozen or fresh
1 cancannellini beans, drained and rinsed, 15-oz can
1 cupunsweetened oat milk
1 tspsalt, plus more to taste
½ tspblack pepper
1 tbspfresh lime juice
2 green onions, thinly sliced, for serving (optional)
2 tbspchopped cilantro, for serving (optional)

Kit: large pot or Dutch oven, blender or immersion blender

Tips

Cut the potatoes into small, even cubes. That's what keeps the simmer short and makes sure every piece is tender at the same time.
Frozen corn works just as well as fresh here, and you don't need to thaw it first.
The chowder thickens as it stands. Thin leftovers with a little broth or oat milk when you reheat them.

Swap ideas

Use a 4-oz can of diced green chiles instead of the jalapeño: Milder, rounder chile flavor with almost no heat.
Use full-fat coconut milk instead of oat milk: Richer and silkier, with a light coconut sweetness.
Swap half the potatoes for diced sweet potato: Sweeter, more orange chowder. Sweet potato cooks a few minutes faster.
Stir in 2 tbsp nutritional yeast with the purée: Adds a savory, slightly cheesy depth.

The numbers

411kcal per serving

Protein14.2 g

28% DV

Fiber10.8 g

39% DV

Carbs73.9 g

27% DV

Fat9.6 g

12% DV

Everything else · 4 servings per recipe

Saturated fat: 1.4 g 7%
Sugars: 9 g
Sodium: 1172 mg 51%
Potassium: 1373 mg 29%
Calcium: 193 mg 15%
Iron: 4.7 mg 26%
Vitamin C: 41 mg 45%
Vitamin B12: 0.1 µg 4%

% Daily Value on a 2,000 calorie diet. Calculated from USDA FoodData Central values for each ingredient; optional ingredients are excluded. Estimates vary with brands and portions.

Sources: Oil, olive, salad or cooking, Onions, raw, Celery, raw, Peppers, jalapeno, raw, Garlic, raw, Spices, paprika, Spices, thyme, dried, Potatoes, flesh and skin, raw, Soup, vegetable broth, ready to serve, Corn, sweet, yellow, frozen, kernels cut off cob, unprepared (Includes foods for USDA's Food Distribution Program), Beans, white, mature seeds, cooked, boiled, without salt, Oatly Original Oatmilk (Nutrition Facts per 1 cup / 240 ml: 120 kcal, 5 g fat, 0.5 g sat fat, 100 mg sodium, 16 g carbs, 2 g fiber, 7 g sugars, 3 g protein, 350 mg calcium, 0.3 mg iron, 390 mg potassium, 0.4 mcg B12). Converted to per 100 g assuming ~244 g per cup (density ≈ 1.02 g/mL); vitamin C not listed, treated as 0., Salt, table, Spices, pepper, black, Lime juice, raw

Method

Heat the olive oil in a large pot over medium heat. Add the onion, celery and a pinch of the salt, and cook, stirring often, until the onion is soft and translucent, 5–6 minutes.
Add the jalapeño, garlic, smoked paprika and thyme. Stir for about 1 minute, until fragrant, without letting the garlic brown.
Add the potatoes, broth and remaining salt. Bring to a boil, then lower the heat, cover partially and simmer until a fork slides easily into the potato cubes, 10–12 minutes.
Stir in the corn and simmer for 3 minutes, until the corn is hot and tender (fresh corn only needs 2 minutes).
Ladle about 2 cups of the soup, including some potatoes and corn, into a blender. Add the beans and oat milk. Vent the lid, cover it with a towel and blend until completely smooth, 30–60 seconds. You can also blend the beans and oat milk in a tall container with an immersion blender, stir the mixture into the pot and pulse a few times.
Stir the purée back into the pot and heat gently for 2 minutes, until the chowder is steaming and thick enough to coat a spoon. Don't let it boil hard. If it's thicker than you like, loosen it with a splash of broth.
Take the pot off the heat and stir in the lime juice and black pepper. Taste and add more salt if needed. Serve topped with green onions and cilantro.

Storage: Cool the chowder, then refrigerate in an airtight container for up to 4 days. Reheat gently on the stove, adding a splash of broth to loosen it. It freezes for up to 3 months, but the potatoes turn a little grainy after thawing.

Questions

How much protein is in 30-minute vegan corn chowder with potatoes, white beans and jalapeño?: Each of the 4 servings has 14 g of protein, 11 g of fiber and 411 calories, calculated from USDA FoodData Central values for every ingredient.
Is 30-minute vegan corn chowder with potatoes, white beans and jalapeño vegan?: Yes. It contains no dairy, eggs, honey or other animal products.
How long does 30-minute vegan corn chowder with potatoes, white beans and jalapeño take to make?: 10 minutes of prep and 20 minutes of cooking, so 30 minutes of hands-on time.
Can you make 30-minute vegan corn chowder with potatoes, white beans and jalapeño ahead?: Cool the chowder, then refrigerate in an airtight container for up to 4 days. Reheat gently on the stove, adding a splash of broth to loosen it. It freezes for up to 3 months, but the potatoes turn a little grainy after thawing.
What can I substitute in 30-minute vegan corn chowder with potatoes, white beans and jalapeño?: Use a 4-oz can of diced green chiles instead of the jalapeño — milder, rounder chile flavor with almost no heat.. Use full-fat coconut milk instead of oat milk — richer and silkier, with a light coconut sweetness.. Swap half the potatoes for diced sweet potato — sweeter, more orange chowder. sweet potato cooks a few minutes faster.. Stir in 2 tbsp nutritional yeast with the purée — adds a savory, slightly cheesy depth..
Does 30-minute vegan corn chowder with potatoes, white beans and jalapeño contain gluten?: Yes — the ingredient list includes gluten. Check the labels on the products you buy if you're cooking for an allergy.

Nutrition is calculated from USDA data for every ingredient — how we work it out.

Published October 7, 2026 ·American