Squash Chowder with Kale and Corn

  • Yield: 6 to 8 servings


3cups peeled, diced winter squash (1 1/2 pounds butternut, calabaza or hubbard)
1cup diced onions
1cup diced carrots
1/2cup diced celery
1/2cup peeled and diced apple
1 1/2cups apple juice
1 1/2cups water or vegetable broth
1-- ear corn, kernels cut from cob, or 1/2 cup frozen
1 1/2cups coarse-chopped kale
1teaspoon salt
1/2teaspoon cayenne pepper


  1. Place squash, onions, carrots, celery, apples, apple juice and water or vegetable broth in a large saucepan over high heat; bring to a boil. Reduce heat and simmer 40 minutes or until vegetables are tender. Add corn, kale, salt and pepper and continue to cook 2 minutes. Soup can be served as is or, for a thicker soup, puree 1 1/2 cups of the vegetable mixture in a blender or food processor fitted with the metal blade. Return puree to saucepan.

Nutritional Info *per serving

  • Calories 81
  • Fat .37g
  • Cholesterol 0mg
  • Sodium 307mg
  • Carbohydrate 20g
  • Protein 2g