Sweet Potato, Corn and Kale Chowder

  • Yield: 6 to 8 servings


1tablespoon canola oil
2medium carrots, peeled and chopped
1medium red onion, chopped
1 rib celery, chopped
1 red bell pepper, chopped
1large sweet potato, peeled and chopped
1sprig fresh thyme, minced
3/4teaspoon ground turmeric
1medium tomato, chopped
5cups vegetable broth or water
1cup fresh or frozen corn kernels
3cups stemmed and chopped kale leaves
Salt and ground white pepper, to taste
Cayenne pepper, to taste
1tablespoon cornstarch
1tablespoon tepid water
1/2cup fresh parsley
1/2cup cashew pieces, optional


  1. Heat oil in a large nonreactive pot over medium-high heat. Saute carrots, onions, celery, bell peppers and sweet potatoes 3 minutes. Add thyme and turmeric; combine well with vegetables. Add tomatoes and broth; simmer 20 minutes. Add corn, kale, salt and white pepper; simmer 5 minutes. Season with cayenne pepper. Thicken either of two ways: Combine cornstarch with 1 tablespoon tepid water. With soup simmering, stir in cornstarch mixture. Continue to stir and simmer 3 minutes to thicken. Remove from heat and stir in parsley.
  2. Or, if using cashews, place nuts in a blender or food processor fitted with the metal blade. Add cornstarch mixture and 3/4 cup warm soup broth; blend or process to combine. Return mixture to simmering soup; continue to simmer, stirring often, 3 minutes.

Nutritional Info *per serving

  • Calories 162
  • Fat 6g
  • Cholesterol 0mg
  • Sodium 35mg
  • Carbohydrate 25g
  • Fiber 4g
  • Protein 4g