Sweet potato, kale & corn chowder
Discover a comforting and nutritious Sweet Potato, Kale & Corn Chowder that's loaded with wholesome ingredients like tender sweet potatoes, vibrant kale, and sweet corn. This easy, one-pot recipe combines aromatic garlic, leeks, and a hint of cinnamon seasoning, all simmered in a rich vegetable broth with a touch of coconut oil for a delightful and creamy texture. Perfect for cozy dinners or meal prepping, this hearty chowder is a must-try for anyone seeking delicious, plant-based comfort food.
- 24 Jun 2024
- Cook time 20 min
- Prep time 10 min
- 4 Servings
- 12 Ingredients
Sweet potato, kale & corn chowder is a hearty and wholesome dish that's perfect for a cozy weeknight dinner or a nutritious lunch. This recipe combines the earthy flavors of sweet potatoes and kale with the sweetness of corn, all brought together in a savory broth with a hint of cinnamon. Not only is it delicious, it's also packed with vitamins and minerals to give you a healthy boost. Let's dive into making this comforting chowder.
Ingredients:
Instructions:
- Peel and dice the sweet potatoes.
- Chop the onion.
- Thinly slice the leek; ensure you've cleaned it thoroughly to remove any grit.
- Chop the kale, removing the tough stems.
- Mince the garlic cloves.
- If using fresh corn, shave the kernels off the cob.
- In a large pot, heat the coconut oil over medium heat until melted.
- Add the chopped onion, sliced leek, and minced garlic. Sauté for about 5-7 minutes, until the onion and leek are soft and fragrant.
- Stir in the diced sweet potatoes, salt, black pepper, and cinnamon.
- Cook for an additional 3-4 minutes, allowing the spices to become aromatic.
- Pour in the vegetable broth and water.
- Bring the mixture to a boil, then reduce the heat to a simmer. Cook for about 20 minutes, or until the sweet potatoes are tender.
- Stir in the sweet corn and chopped kale.
- Continue to simmer for another 5-10 minutes, or until the kale is wilted and the corn is heated through.
- Taste the chowder and adjust the seasoning if needed. Add more salt and pepper according to your preference.
- Serve hot, garnished with fresh herbs or a sprinkle of cinnamon if desired.
Tips:
- For a creamier texture, you can blend a portion of the chowder and then mix it back into the pot.
- Adding a dash of smoked paprika can give the chowder a subtle smoky flavor.
- If you prefer a spicier chowder, consider adding a pinch of chili flakes or a diced jalapeño.
- Make sure to wash the kale thoroughly to remove any grit and then chop it into bite-sized pieces for an even cook.
- Try roasting the corn beforehand for an added depth of flavor.
Sweet potato, kale & corn chowder is not only easy to make but also a crowd-pleaser that's rich in flavor and nutrients. It’s a perfect way to sneak some veggies into your diet while enjoying a delicious meal. With these simple tips, you can customize the chowder to suit your taste and take it to the next level. Enjoy your hearty and nutritious chowder!
| Nutrition Facts | |
|---|---|
| Serving Size | 600 grams |
| Energy | |
| Calories 200kcal | 8% |
| Protein | |
| Protein 5g | 4% |
| Carbohydrates | |
| Carbohydrates 36g | 10% |
| Fiber 6g | 16% |
| Sugar 10g | 10% |
| Fat | |
| Fat 5g | 6% |
| Saturated 3.19g | 11% |
| Cholesterol 0.00mg | - |
| Vitamins | |
| Vitamin A 580ug | 65% |
| Choline 30mg | 5% |
| Vitamin B1 0.19mg | 16% |
| Vitamin B2 0.30mg | 23% |
| Vitamin B3 2.10mg | 13% |
| Vitamin B6 0.33mg | 19% |
| Vitamin B9 80ug | 21% |
| Vitamin B12 0.00ug | 0% |
| Vitamin C 40mg | 43% |
| Vitamin E 0.70mg | 5% |
| Vitamin K 140ug | 120% |
| Minerals | |
| Calcium, Ca 150mg | 12% |
| Copper, Cu 0.22mg | 0% |
| Iron, Fe 1.89mg | 17% |
| Magnesium, Mg 55mg | 13% |
| Phosphorus, P 120mg | 9% |
| Potassium, K 570mg | 17% |
| Selenium, Se 1.76ug | 3% |
| Sodium, Na 950mg | 63% |
| Zinc, Zn 0.79mg | 7% |
| Water | |
| Water 550g | - |
| * Percent Daily Values are based on a 2500 calorie diet. Your daily values may be higher or lower depending on your calorie needs. | |
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