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Chickpea and Corn Chowder with Crab

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Total time: 20 minutes

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Serves 4

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5.9 grams of fibre per serving

This recipe may contain common and less common allergens, such as soy / dairy products / wheat / eggs / nuts / shellfish.


2 tb - Oil, olive

1 pc - Small leek, raw, finely chopped

¾ tsp - Spices, oregano, dried

250g - Chickpeas mature seeds, canned, solids   and liquids, low sodium

1 cup - Corn, kernels, fresh, raw

150g - Crab, flesh, purchased steamed or boiled, shredded

⅛ tsp - Salt, table

¼ tsp - Pepper, black

2 tb - Coriander (cilantro) leaves, raw, finely chopped

2 tbsp - Onions, spring or scallions, raw, finely chopped

2 tb - Lime juice, raw

3 ½ cup - Water


Cooking pot with lid, Chopping board, Knife


1. Combine ½ a cup of water and fresh corn kernel in the blender. Process to create a coarse puree. Set aside.

2. Heat the oil in a cooking pot over medium heat. Add the leek and oregano. Sauté until the leeks begin to wilt, about 3 mins.

3. Add the remaining water and chickpeas. Bring to a boil then reduce heat to low. Simmer for 5 mins.

4. Stir in the corn puree and season with salt and black pepper. Simmer for 2-3 mins.

5. Add the crab flesh, stir for 1 min.

6. Add the cilantro, scallion greens and lime juice. Stir and simmer for 2 mins.

7. Remove from the heat, ladle into the serving bowls and serve.


1 serving = about 401g

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Energy (kcal)


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Carbs (g)


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Proteins (g)


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Fats (g)


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Fibre (g)


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