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  • olive or canola oil spray
  • 1 large onion, diced
  • 2 medium sticks celery, diced
  • 2 cloves garlic, crushed
  • 2 medium potatoes, peeled and diced (200g)
  • ¼ head cauliflower, cut into small florets
  • 400g can no-added-salt corn kernels (reserve liquid)
  • 500mL salt-reduced chicken stock
  • freshly ground or cracked black pepper
  • 250g raw or cooked crab meat
  • chopped chives, to serve
  1. Heat a large pot and spray with oil; add onion and celery.
  2. Cook for 2-3 minutes over medium-high heat, stirring often, until vegetables have softened.
  3. Stir in garlic and cook for 1 minute until fragrant. Add potato, cauliflower, corn including the water it is canned in, stock and pepper to taste; stir until well combined.
    Bring to the boil and simmer on medium heat, partially covered, stirring occasionally for 10 – 15 minutes until vegetables are tender. Remove pot from heat.
  4. Ladle 2 cups of soup into a large heatproof jug and puree with a stick blender. Alternatively, add 2 cups of soup to a food processor bowl. Return puree to soup pot and place on medium heat.
  5. Stir in crab and simmer, uncovered, until raw crab meat is barely cooked, or cooked crab meat is warmed through.
  6. Ladle soup into bowls; season with pepper and sprinkle with chives, if desired.


  • Substitute a diced leek for onion.
  • Substitute 250g fresh corn kernels cut from 2-3 cobs of corn and 200mL water for canned corn.
  • Replace crab with a shredded cooked skinless chicken breast.
  • Include 1 small zucchini, diced.
  • If no-added-salt corn is not available, drain corn of brine and add to soup with 200mL of water.

Storage Suggestions

  • Chowder can be stored in fridge for up to 2 days or frozen for up to a month. If freezing leave a 3cm gap at the top so the liquid can expand as it freezes.

Equipment List

  • Large saucepan and lid
  • Ladle
  • Stick blender or food processor
  • Bowls for serving


Recipe from LiveLighter® campaign © State of Western Australia 2015 reproduced with permission.

Nutrition Information

455g Quantity per serving Quantity per 100g
Energy 934kJ 205kJ
Protein 15.7g 3.4g
Fat, total 3.0g 0.7g
— Saturated 0.4g 0.1g
Carbohydrate 30.0g 6.6g
— Sugars 6.9g 1.5g
Fibre 5.8g 1.3g
Sodium 590mg 130mg