Better for you Seafood Chowder

Kiss0The0Cook avatar
By Lori Lumley

Every time we have crab I save the shells and make stock, which can be used fresh the next day or frozen until needed. Recently I found that pureeing cauliflower makes a delicious, creamy, low-fat and non-dairy stand in for a cream soup or sauce. We decided to try it in a soup and it worked! Enjoy!

serves 6-8
prep time 45 Min
cook time 15 Min
method Stove Top


  •   1 medium
    head of cauliflower, trimmed and cut into florets
  •   3 medium
    potatoes, peeled and diced in 1 inch cubes
  •   4 c
    crab, fish, or chicken stock
  •   1 medium
    onion, diced
  •   2 clove
    garlic, minced
  •   1/2 small
    green bell pepper, diced
  •   1/2 small
    red bell pepper, diced
  •   3
    slices applewood smoked bacon, diced
  •   3 small
    ears of fresh corn, kernels cut from cob
  •   1 pt
    minced clams with juice
  •   4 large
    scallops, cut into quarters
  •   2 c
  •   2 Tbsp
  •   1/4 c
    crab, seafood, chicken stock or water-cold

How To Make

  • 1
    Heat crab, seafood, or chicken stock to a boil. Add cauliflower florets and 1/2 the chopped onion and cook until very soft. Prep remaining vegetables while cauliflower cooks.
  • 2
    In a small skillet, sauté diced bacon for 2 minutes on medium high heat. Add remaining 1/2 onion, garlic, peppers, and corn kernels.
  • 3
    Add 1/2 potatoes to the cauliflower. With a stick blender, process the cauliflower, potatoes, stock, and onion until smooth. Mix 2 tablespoons cornstarch to 1/4 cup of water or cool stock and blend. Add to processed cauliflower mixture. Bring to boil and then reduce to simmer. Add in all the vegetables, bacon, remaining potato, clams, and scallop. (Use any liquid in the clams). Season with sea salt and freshly ground pepper to taste. Simmer 5 minutes on low, and serve.