Cauliflower Cod Chowder with Garlic and Thyme
DASH benefits: This filling chowder has loads of vegetables and lean protein without the fat and heaviness from the butter and heavy cream found in a lot of chowders.

DASH servings (if dividing into 8 servings):
2.5-3 vegetables & fruits
0.25 dairy
2 meats & fish
0.75 fat & oil
Servings Prep Time
6-8servings 45minutes
Servings Prep Time
6-8servings 45minutes
  1. Heat the olive oil in a big pot and add the bacon, onion, shallot and garlic. Turn the heat to medium.
  2. Saute, stirring often to prevent the alliums from burning, for 6-7 minutes, or until they are fragrant and softened.
  3. Strip the thyme leaves off the stem and add to the pot. Saute for another minute until the thyme starts releasing the aroma.
  4. Add the celery, carrots and red pepper to the pot. Season with salt and pepper. Saute for 5 minutes, or until they start to soften.
  5. Turn the heat to high and add the water to the pot. Bring to a boil and turn the heat down to low. Simmer for 10-15 minutes, or until all the vegetables are cooked through.
  6. Add the milk and bring the pot to just before a boil. (Try not to let it boil too vigorously, or you’ll get milk scum floating on top–which is not a problem for me, but some people find it unpalatable.) Taste, and season with salt and pepper if needed.
  7. Keeping the pot at just below a boil, add the cod. Submerge the pieces gently and add the cauliflower pieces. Let the pot simmer until the cod chunks are cooked through and opaque, for 5 minutes or so.
  8. Stir in the sour cream and add salt and/or pepper if needed. Serve with crusty bread.