Terry Walters’ Sweet Potato, Corn, and Kale Chowder

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)

Terry Walters' Sweet Potato, Corn, and Kale Chowder
This version of traditional chowder-style soups includes sweet potato and kale for a flavorful, filling meal. Photo by Gentl & Hyers.



  1. In large pot over medium heat, sauté onion in oil until soft (about 3 minutes).
  2. Add celery, carrots, sweet potatoes, corn, thyme, and stock and simmer 5 minutes.
  3. Add enough rice milk to cover vegetables.
  4. Bring to boil, reduce heat and simmer until vegetables are soft (about 20 minutes).
  5. Remove from heat, and add dissolved cashew butter. Partially puree using handheld blender.
  6. Add kale, return to heat, thin with water or stock to achieve desired consistency, and cook until kale is tender.
  7. Season to taste with salt and pepper, and serve.

Nutrition Facts

Calories: 245
Total fat: 7.8g
Carbohydrate: 44g
Protein: 5.6g
Sodium: 350mg

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.

Sweet Potatoes for All

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.

One Medium Sweet Potato

Calories: 120

Percent Daily Value:
Fat 0%

Cholesterol: 0%

Protein: 4%

Total Carbs: 10%

Dietary Fiber:10%

Sodium: 0%

Vitamin: A 500%

Calcium: 4%

Vitamin C: 45%

Vitamin D: 60%