Creamy Vegan Sweet Potato and Corn Chowder

Vegetarian
Vegan
Dairy Free
Health score
32%
Creamy Vegan Sweet Potato and Corn Chowder
75 min.
8
166kcal

Suggestions

Ingredients

  •  bay leaf 
  • cup celery chopped
  • cups corn kernels 
  • 0.3 cup flour all-purpose
  • tablespoon parsley fresh chopped
  • cloves garlic minced
  • teaspoon ground pepper black
  • tablespoons olive oil 
  • teaspoon sea salt 
  • cups soy milk 
  • 0.5 cup onion sweet chopped
  • small sweet potatoes peeled
  • cup vegetable broth 
  •  yukon gold potatoes peeled

Equipment

  • food processor
  • whisk
  • pot

Directions

  1. Place sweet potatoes into a large pot and cover with salted water; bring to a boil. Reduce heat to medium-low and simmer until tender, 10 to 15 minutes.
  2. Drain potatoes and reserve 2 1/2 cups of potato water. Chop 2 sweet potatoes and Yukon Gold potato when cool enough to handle; reserve remaining sweet potato for a later step.
  3. Heat olive oil in a large pot over medium heat; cook and stir celery and sweet onion in the hot oil until onion begins to brown, about 10 minutes. Stir 1 chopped sweet potato, chopped Yukon Gold potato, and garlic into mixture. Cook and stir until garlic begins to turn golden, about 8 minutes. Stir corn and 1 chopped sweet potato into onion and celery mixture. Cover pot and cook for 5 minutes, stirring occasionally.
  4. Pour reserved 2 1/2 cups drained potato cooking water into mixture.
  5. Place remaining sweet potato and ginger into a food processor and pulse several times to chop; puree and stir into vegetables. Stir soy milk, vegetable broth, parsley, rosemary, sea salt, black pepper, and bay leaf into mixture and bring soup to a boil. Reduce heat to low and simmer 5 minutes.
  6. Whisk flour into soup, stir until thickened, and remove soup from heat.

Nutrition Facts

Calories166kcal
Protein10.58%
Fat27.87%
Carbs61.55%

Properties

Glycemic Index
52.65
Glycemic Load
10.65
Inflammation Score
-10
Nutrition Score
14.280869597974%

Flavonoids

Epigallocatechin 3-gallate
0.01mg
Apigenin
1.45mg
Luteolin
0.15mg
Kaempferol
0.33mg
Myricetin
0.21mg
Quercetin
1.67mg

Nutrients percent of daily need

Calories:165.87kcal
8.29%
Fat:5.3g
8.16%
Saturated Fat:0.74g
4.6%
Carbohydrates:26.36g
8.79%
Net Carbohydrates:22.87g
8.32%
Sugar:6.46g
7.18%
Cholesterol:0mg
0%
Sodium:561.33mg
24.41%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:4.53g
9.06%
Vitamin A:7330.59IU
146.61%
Vitamin B6:0.35mg
17.6%
Vitamin B3:3.15mg
15.74%
Vitamin K:15.75µg
15%
Manganese:0.3mg
14.96%
Vitamin E:2.2mg
14.68%
Vitamin C:12.04mg
14.59%
Folate:57.65µg
14.41%
Fiber:3.48g
13.93%
Vitamin B2:0.22mg
12.99%
Potassium:449.23mg
12.84%
Calcium:112.12mg
11.21%
Vitamin B12:0.64µg
10.62%
Copper:0.2mg
10.24%
Vitamin B1:0.15mg
9.76%
Vitamin B5:0.67mg
6.66%
Iron:1.19mg
6.62%
Magnesium:26.44mg
6.61%
Phosphorus:65.68mg
6.57%
Selenium:3.5µg
5.01%
Vitamin D:0.71µg
4.72%
Zinc:0.56mg
3.7%
Source:Allrecipes