Kale Corn and Sweet Potato Chowder
Warm, comforting, and bursting with wholesome flavors, this Kale Corn and Sweet Potato Chowder is the perfect blend of hearty and healthy. Featuring tender chunks of sweet potato, vibrant kale, and sweet, golden corn kernels swirled in a creamy coconut milk base, this recipe delivers a satisfying medley of textures and nutrients. The aromatic undertones of smoked paprika, cumin, and thyme add depth, while the optional red pepper flakes provide a subtle kick. With a quick 15-minute prep and a total cook time of 30 minutes, this one-pot vegetarian chowder is perfect for busy weeknight dinners or cozy lunches. Serve it with crusty bread or a side salad for a complete, nutritious meal that the whole family will love.
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 1 medium yellow onion, diced
- 3 cloves garlic cloves, minced
- 2 medium sweet potato, peeled and diced
- 2 cups corn kernels (fresh, frozen, or canned)
- 4 cups vegetable broth
- 1 cup unsweetened coconut milk (or heavy cream)
- 3 cups kale, stemmed and chopped
- 1 teaspoon smoked paprika
- 1 teaspoon ground cumin
- 1 teaspoon dried thyme
- 1 teaspoon salt
- 0.5 teaspoons black pepper
- 0.25 teaspoons red pepper flakes (optional)
- 2 tablespoons fresh parsley, chopped (for garnish)
Instructions
Heat the olive oil in a large pot over medium heat.
Add the diced onion to the pot and sauté for 3-4 minutes, or until translucent.
Stir in the minced garlic and cook for an additional minute until fragrant.
Add the diced sweet potatoes, corn kernels, smoked paprika, ground cumin, dried thyme, salt, black pepper, and red pepper flakes (if using). Stir well to combine.
Pour in the vegetable broth and bring the mixture to a boil.
Reduce the heat to a simmer, cover, and cook for 15 minutes, or until the sweet potatoes are tender.
Using a ladle, scoop out 2 cups of the chowder and blend it in a blender or use an immersion blender in the pot to partially puree the soup. This will give the chowder a creamy consistency while leaving some texture.
Stir in the coconut milk (or heavy cream) and the chopped kale, and allow it to simmer for another 5 minutes until the kale is wilted.
Taste and adjust seasoning if necessary. Add more salt or pepper if needed.
Ladle the chowder into bowls and garnish with fresh parsley before serving.
Nutrition Facts
Calories |
344 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 11.7 g | 15% | |
| Saturated Fat | 2.8 g | 14% | |
| Polyunsaturated Fat | 0.6 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1128 mg | 49% | |
| Total Carbohydrate | 54.7 g | 20% | |
| Dietary Fiber | 9.5 g | 34% | |
| Total Sugars | 13.4 g | ||
| Protein | 11.7 g | 23% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 235 mg | 18% | |
| Iron | 3.9 mg | 22% | |
| Potassium | 1339 mg | 28% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
