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Low-Sodium Black Bean and Corn Chowder

A nutritious bowl of plant-based comfort food.

  • Author: Dr. Rosane Oliveira
  • Prep Time: 5 minutes
  • Cook Time: 25 minutes
  • Total Time: 30 minutes
  • Yield: 6 1x
Print Recipe


  • 1/2 cup onion, finely chopped
  • 2 cups black beans, cooked, rinsed
  • 1 1/4 cup corn, frozen
  • 2 cups tomatoes, fire-roasted, low-sodium
  • 1/4 tsp garlic powder
  • 4 cups water
  • 2 cups Homemade Nut Milk or store-bought plant-based milk
  • Black pepper, freshly ground, to taste


  1. In a large pot, add onions and sauté them for a few minutes
  2. Add beans, corn, tomatoes, garlic powder and mix well.
  3. Stir in water and nut milk. Simmer, stirring occasionally, about 25 minutes.
  4. Serve with black pepper.

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Rosane Oliveira, DVM, PhD

President & CEO, Plant-Based Life Foundation | Dr. Rosane Oliveira combines a lifelong passion for nutrition with 25 years of genetics research to create programs that help people develop healthy habits on their journey towards a more plant-based lifestyle. She is a Visiting Clinical Professor in Public Health Sciences and was the founding director of the first Integrative Medicine program at the UC Davis School of Medicine. She completed her postgraduate studies in Brazil and did her postdoctoral training in immunogenetics and functional genomics at the University of Illinois at Urbana-Champaign.