When I prepare dinner, I try to make sure there’s something for everyone. This chowder accomplishes that in one pot and is a colorful variation on an old favorite. It cooks up quickly and provides a balanced meal, rich in nutrients, all in one satisfying bowl.
Sweet Potato, Corn, and Kale Chowder
(Makes 6 servings)
- 1 tablespoon grapeseed oil
- 1 small onion, diced
- 3 stalks celery, diced
- 3 carrots, diced
- 3 medium sweet potatoes, peeled and diced
- 3 cups corn, fresh or frozen
- 2 teaspoons dried thyme
- 2 cups vegetable stock
- 2 cups rice milk, plus more if needed
- 2 tablespoons cashew butter, dissolved in ¼ cup hot water
- 1 bunch kale, chopped into small pieces
- Water or stock as needed
- Sea salt and freshly ground black pepper
- In large pot over medium heat, sauté onion in oil until soft (about 3 minutes).
- Add celery, carrots, sweet potatoes, corn, thyme, and stock and simmer 5 minutes.
- Add enough rice milk to cover vegetables.
- Bring to boil, reduce heat and simmer until vegetables are soft (about 20 minutes).
- Remove from heat, and add dissolved cashew butter. Partially puree using handheld blender.
- Add kale, return to heat, thin with water or stock to achieve desired consistency, and cook until kale is tender.
- Season to taste with salt and pepper, and serve.
Total fat: 7.8g
Reprinted with permission from Clean Food, Revised Edition © 2010 by Terry Walters, Sterling Epicure, an imprint of Sterling Publishing Co. Inc., Photography by Gentl & Hyers.
Let’s give a big shout-out to the sensational sweet potato! This versatile veggie is widely available, inexpensive, and delicious. But here’s even more to love: sweet potatoes also deliver a big dose of healthy eating for just pennies per serving.
The nutritional numbers speak for themselves: one medium sweet potato provides 40 percent of the recommended daily allowance of vitamin C to fight off colds and flu viruses and vitamin D for bones and a healthy immune system. Plus, when eaten with the skin, it has more fiber than oatmeal. The colorful and creamy food is also low in fat and a good source of protein and calcium.
- So, whether sweet potatoes are a perennial favorite or making their debut in your holiday spread, try out these ideas:
- Bake or microwave, then top with butter pat and cinnamon. Try chili powder for a Southwestern twist.
- Grill, slice, and serve over greens.
- Purchase a bag of pre-chopped sweet potato from the produce section of your grocery store. Enjoy as a snack, or in salads and soups.
- Mash baked sweet potatoes with shallots, curry powder, cinnamon, and ground red pepper to taste.
One Medium Sweet Potato
Percent Daily Value: Fat 0%
Total Carbs: 10%
Vitamin: A 500%
Vitamin C: 45%
Vitamin D: 60%