Squash, Sweet Potato, and Corn Chowder

By Cyrus Khambatta, PhD

Nov 16

Squash, Sweet Potato, and Corn Chowder

The subtle sweetness of squash, corn, and sweet potatoes give this savory soup extra depth of flavor. It's the perfect dish for late summer or fall when corn and squash are in season, and cool nights call for warm meals. (Recipe photo by Maria Baath of All Things Green)

Squash-Sweet-Potato-Corn-Chowder-900x900
Yields4 ServingsCategory,
Prep Time15 minsCook Time1 hr

 1 medium butternut squash
 1 large white onion, coarsely chopped
 8 stalks celery, coarsely chopped
 6 cloves garlic, finely chopped
 3 sweet potatoes, chopped
 34 cups low-sodium vegetable broth
 2 bay leaves
 2 tbsp cumin seeds
 1 tbsp crushed red pepper
 1 tsp cloves
 3 ears of corn (fresh or frozen)

1

Partially prebake the squash to make the cutting and peeling easier. Bake at 375 degrees Fahrenheit for 40 minutes, or until you can pierce through the narrow end with minimal resistance.

2

Heat 1 Tbsp water in a soup pot. Add the onion, celery, and garlic to the pot and sauté over medium heat, adding water 1 Tbsp at a time as necessary to keep the onion and celery from burning. Continue sautéing until the onion is translucent and begins to turn golden.

3

Add the chopped sweet potato and the vegetable stock. Bring to a slow boil, then add the bay leaves, cumin, cloves, and crushed red pepper. Lower the heat and simmer gently, covered, for 10 minutes.

4

Remove the squash from the oven after 40 minutes. Once the squash is cool enough to handle, cut in half lengthwise, and remove seeds and fibers. Cut into 3/4‐inch slices, peel, and then dice.

5

Add the squash dice and corn kernels. Simmer on low heat until all the vegetables are tender, about 15 minutes.

6

With a slotted spoon, scoop out 2 cups of the solid ingredients, mash well, and stir back into the soup.



Nutrition Facts

Serving Size 2 cups

Servings 4


Amount Per Serving
Calories 298
% Daily Value *
Total Fat 1.8g3%
Total Carbohydrate 70g24%
Dietary Fiber 14g57%
Protein 7.5g15%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

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Ingredients

 1 medium butternut squash
 1 large white onion, coarsely chopped
 8 stalks celery, coarsely chopped
 6 cloves garlic, finely chopped
 3 sweet potatoes, chopped
 34 cups low-sodium vegetable broth
 2 bay leaves
 2 tbsp cumin seeds
 1 tbsp crushed red pepper
 1 tsp cloves
 3 ears of corn (fresh or frozen)

Directions

1

Partially prebake the squash to make the cutting and peeling easier. Bake at 375 degrees Fahrenheit for 40 minutes, or until you can pierce through the narrow end with minimal resistance.

2

Heat 1 Tbsp water in a soup pot. Add the onion, celery, and garlic to the pot and sauté over medium heat, adding water 1 Tbsp at a time as necessary to keep the onion and celery from burning. Continue sautéing until the onion is translucent and begins to turn golden.

3

Add the chopped sweet potato and the vegetable stock. Bring to a slow boil, then add the bay leaves, cumin, cloves, and crushed red pepper. Lower the heat and simmer gently, covered, for 10 minutes.

4

Remove the squash from the oven after 40 minutes. Once the squash is cool enough to handle, cut in half lengthwise, and remove seeds and fibers. Cut into 3/4‐inch slices, peel, and then dice.

5

Add the squash dice and corn kernels. Simmer on low heat until all the vegetables are tender, about 15 minutes.

6

With a slotted spoon, scoop out 2 cups of the solid ingredients, mash well, and stir back into the soup.

Squash, Sweet Potato, and Corn Chowder
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About the Author

Cyrus Khambatta, PhD earned a Bachelor of Science in Mechanical Engineering from Stanford University in 2003, then earned a PhD in Nutritional Biochemistry from the University of California at Berkeley in 2012. He is the co-founder of Mastering Diabetes and Amla Green, and is an internationally recognized nutrition and fitness coach who has been living with type 1 diabetes since 2002. He is the co-host of the annual Mastering Diabetes Online Summit, a featured speaker at the Plant-Based Nutrition and Healthcare Conference (PBNHC), the American College of Lifestyle Medicine Conference (ACLM), Plant Stock, the Torrance Memorial Medical Center, and has been featured on NPR, KQED, Forks Over Knives, Healthline, Fast Company, Diet Fiction, and the wildly popular podcasts Plant Proof and Nutrition Rounds. He is a co-author of the upcoming book Mastering Diabetes with Robby Barbaro, MPH.

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