FusionSoup / stew

Smoky Freekeh & Sweetcorn Chowder

Naturally smoky cracked freekeh in a creamy one-pot sweetcorn and white-bean chowder, sharpened with lemon and chives.

Eat nowMake-aheadContains gluten, soy
Hands-on12 minTotal time29 minEnergy663 kcalProtein35g
Recipe details
HeartyEasy-goingFreezer-friendly

Equipment: Hob

Keep chilled after cooking

Smoky Freekeh & Sweetcorn Chowder
Servings1 standard portionAdjust

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Standard portions

About 700 kcal per adult reference portion

Making 1 standard portion. Ingredients, instructions and Cooking Mode update together.

Doubling up barely adds effort and covers another mealtime.

Ingredients

Finish

Now we make

Method

Do the night before

  1. 1
    Defrost 120g cooked white beans overnight in the fridge if using frozen

These steps sit outside the cooking-day clock.

12 min hands-on 29 min altogether
  1. 2
    Split 100g leek lengthways, wash between the layers and slice it into thin half-moons. Crush 1 clove garlic and finely snip 8g chives
    πŸ– 4 min
  2. 3
    Warm 1 tsp olive oil in a saucepan over medium heat. Add the leek and cook for 3 minutes until glossy and beginning to soften. Stir in 70g dry freekeh, garlic and Β½ tsp dried thyme for 1 minute, until the grain smells especially toasted and smoky
    πŸ– 4 min
  3. 4
    Pour in 350ml House Veggie Broth, bring to a simmer and cover. Cook for 15 minutes, or follow the packet if it specifies longer, until the freekeh is chewy-tender rather than hard
    πŸ– 1 minπŸ’€ 14 min unattended
  4. 5
    Drain and rinse white beans, and drain the sweetcorn if using tinned. Add both with 200ml unsweetened soy milk and 8g nutritional yeast. Simmer uncovered for 4-5 minutes, stirring twice, until the beans are hot, the 120g frozen or tinned sweetcorn is juicy and the broth lightly coats the spoon
    πŸ– 2 minπŸ’€ 3 min unattended
  5. 6
    Take the pan off the heat and stir in 15ml lemon juice, ΒΌ tsp black pepper, half the chives and 1 pinch salt. Ladle into a deep bowl and scatter over the remaining chives so the creamy broth, golden corn and dark freekeh all remain visible
    πŸ– 1 min

Look under the lid

Nutrition details

Nutrition is shown for one standard portion, not the whole batch selected above.

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Nutrition summary

At a glance

Higher inFibreVitamin B2Folate
Lower inVitamin EVitamin AZinc

Calories

663kcal

32%
Top contributors
Freekeh Β· 33%Sweetcorn Β· 18%White Beans Β· 18%
21% cal

Protein

34.7g

55%
Top contributors
White Beans Β· 28%Freekeh Β· 26%Soy Milk Β· 17%
61% cal

Carbs

101.9g

Top contributors
Freekeh Β· 38%White Beans Β· 24%Sweetcorn Β· 19%
18% cal

Fat

13.0g

19%
Top contributors
Olive Oil Β· 35%Soy Milk Β· 25%Sweetcorn Β· 14%

Small numbers, big impact

Everyday essentials

Fibre28.39g
97%
Top contributors
White Beans Β· 44%Freekeh Β· 27%Sweetcorn Β· 10%
Vitamin B123.74ΞΌg
156%
Top contributors
Soy Milk Β· 66%Nutritional Yeast Β· 34%
Vitamin D2.40ΞΌg
16%
Top contributors
Soy Milk Β· 100%
Iodine0.00ΞΌg
0%
Iron4.58mg
25%
Top contributors
White Beans Β· 62%Soy Milk Β· 19%Thyme Β· 8%
Zinc1.87mg
17%
Top contributors
White Beans Β· 66%Soy Milk Β· 27%Chives Β· 3%
Calcium388.40mg
39%
Top contributors
Soy Milk Β· 63%White Beans Β· 21%House Veggie Broth Β· 9%

Nutrients food alone won't reliably cover

These three are commonly under-consumed across all diets, not just plant-based ones - the difference is mainly B12, which has no whole plant food source at all.

  • Vitamin B12: is absent from whole plant foods entirely - the number above only reflects fortified ingredients (nutritional yeast, fortified soy milk). A reliable B12 supplement or fortified source is the standard recommendation for a fully plant-based diet, regardless of what any single day's total shows.
  • Omega-3 (EPA/DHA): most people fall short here regardless of diet - the typical omnivore diet doesn't include much oily fish either. This app only tracks ALA, the plant form (flax, walnuts, hemp, chia). The body converts some ALA to EPA and very little to DHA - the forms most directly used by the brain, eyes and heart - and that conversion is inefficient. An algae-oil supplement is the usual plant-based way to get EPA/DHA directly; it won't show up as an ingredient in any recipe here.
  • Vitamin D: deficiency is widespread across all diets, not just plant-based ones - it's mostly absent from whole plant foods here, and even the fortified soy milk and yogurt tracked don't cover the full target from food alone. Reasonable sun exposure or a D2/D3 supplement is the standard recommendation.

Not medical advice - if you're eating fully plant-based long-term, it's worth a conversation with a GP or dietitian, and a blood test is the reliable way to check where you actually stand.

See the full supplement guide (incl. creatine) β†’
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