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Squash, Sweet Potato, and Corn Chowder

Yields4 ServingsPrep Time15 minsCook Time1 hrTotal Time1 hr 15 mins

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)


 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)

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.


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.


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.


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.


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


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.