Sweet Potato Corn Chowder

9.26.16 / Comment

sweet potato-corn chowder

Nothing soothes the soul better than a warm, hearty soup, and it’s even better when it’s homemade! This simply satisfying vegan Sweet Potato Corn Chowder is nothing short of fabulous when paired with a simple slice of whole grain bread or our Roasted Colored Fingerling Potatoes, which makes it perfect to serve on chilly nights. Filled with mouth-watering ingredients such as corn, sweet potatoes, and lentils, this dinner is one that is sure to keep you satisfied all evening long. Plus, the lentils add a boost of nutrition, as they are a good source of fiber, protein, vitamin B1, vitamin B6, pantothenic acid, zinc, potassium, copper, phosphorus, manganese, iron, molybdenum, and folate. In addition, studies have found lentils may lower cholesterol and help prevent and manage cardiovascular disease (1). Physiologically speaking, too much cholesterol in your blood can cause the artery walls to thicken, therefore reducing blood flow to the heart, which causes the heart to slow down or become blocked. Consuming foods such as lentils reduces the amount of cholesterol in your blood, which may help with heart disease or other related issues. So go ahead and enjoy this Sweet Potato Corn Chowder for all of the flavors–and health benefits–it offers!

Sweet Potato Corn Chowder
 
Prep time
Cook time
Total time
 
Serves: 8 servings
Ingredients
  • 1 tablespoon olive oil
  • 1 onion, diced
  • 2 cloves garlic, minced
  • 2 cups corn, fresh or frozen
  • 2 large sweet potatoes, diced
  • 16 ounces water
  • 32 ounces vegetable broth
  • ¼ cup red lentils
  • ½ teaspoon turmeric
  • ⅛-1/4 teaspoon chili powder
  • ⅛-1/4 teaspoon black pepper
  • 1 bay leaf
  • 2 tablespoons fresh cilantro, chopped
Instructions
  1. Heat the oil in a soup pot over medium heat.
  2. Place the onions and garlic in the olive oil and saute until golden.
  3. Add the corn and sweet potatoes to the soup pot, stirring periodically, then add water, broth, red lentils, turmeric, chili powder, black pepper, and a bay leaf.
  4. Bring mixture to a gentle boil. Once the mixture begins to boil, remove the cover and continue to simmer for 25 minutes.
  5. Once done, remove from heat and let cool slightly before transferring the soup into a heat-resistant mixing bowl.
  6. Purée the soup with a hand-held immersion blender until smooth.
  7. Pour blended soup in a serving bowl or container. Remove the bay leaf before serving.
  8. Garnish with cilantro, if desired.
Notes
If desired, top the soup with pumpkin seeds.
You can add some grilled chicken for a boost of protein!

When freezing leftovers, it's important to date and label the container. It's also helpful to freeze soup in small batches which will defrost quicker for a weeknight meal.
Nutrition Information
Serving size: 1 cup Calories: 225 calories, Fat: 3 grams, Saturated fat: 0.5 grams, Carbohydrates: 40 grams, Sugar: 3 grams, Sodium: 100 milligrams, Fiber: 6 grams, Protein: 6 grams, Cholesterol: 0 milligrams

(1) Ha V, Sievenpiper JL, de Souza RJ et al. Daily consumption of pulses can lower LDL-cholesterol levels. CMAJ. Published April 2014.  http://www.epccs.eu/d/313/daily-consumption-of-pulses-can-lower-ldl-cholesterol-levels

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