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