Caramelized Fennel Corn Chowda’


  • 1 head of garlic, roasted
  • 1 bulb of fennel, diced or sliced, either way it’s getting blended
  • 1 ½ cups of frozen corn (0 mg of sodium – check nutrition label)
  • 1 teaspoon of olive oil (0 mg of sodium)
  • 1 cup of water
  • 1 tablespoon of heavy cream (0 to 10 mg of sodium depending on brand)
  • fresh herbs, chives and parsley work well, roughly chopped or torn
  • 2 slices of Alvarado or Ezekiel brand low-sodium bread (10 mg of sodium per slice), cut into 1/2 inch squares and toast in oven


1. To roast the garlic, cut off the tops of an entire head of garlic and put it into a little boat made of tinfoil. Drizzle a teaspoon of olive oil onto the garlic and throw it into an oven on 375 degrees for 40 minutes or until the garlic is soft. If you’re in a rush, skip the roasted garlic and simply sauté roughly sliced garlic in olive oil in a soup pot on medium heat.

2. Heat a tablespoon of olive oil in soup pot over medium heat. When hot, add fennel (and garlic if you’re not roasting it). Stir constantly and allow fennel to soften and turn to a nice, brown, caramel color; about 5 minutes.

3. Add the corn and allow it to soften for another 5 minutes.

4. Add the roasted garlic and the cup of water. Simmer for 15 to 20 minutes to draw out the flavors.

5. Use an immersion blender or transfer soup to blender. Blend on low to medium for 2 minutes or until the consistency is creamy.

6. Return soup to pot and turn flame to low to reheat. Five minutes before serving, add the cream and stir.

7. Ladle steaming soup into a gigantic bowl or cup and top with fresh herbs, croûtons, and pepper flakes if desired.