Squash, Sweet Potato, and Corn Chowder

Article written and reviewed by Cyrus Khambatta, PhD
Published November 16, 2017

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, and Corn Chowder

The subtle sweetness of squash, corn, and sweet potatoes give this savory soup extra depth of flavor.
Prep Time 15 minutes
Cook Time 1 hour
Total Time 1 hour 15 minutes
Servings 4
Calories 298 kcal


  • 1 medium butternut squash
  • 1 large white onion, coarsely chopped
  • 8 stalks celery, coarsely chopped
  • 6 cloves garlic, finely chopped
  • 3 sweet potatoes, chopped
  • 3-4 cup 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.


Serving: 2gCalories: 298kcalCarbohydrates: 70gProtein: 7.5gFat: 1.8gFiber: 14g
Tried this recipe?Let us know how it was!

About the author 

Cyrus Khambatta, PhD

Cyrus Khambatta, PhD is a New York Times bestselling co-author of Mastering Diabetes: The Revolutionary Method to Reverse Insulin Resistance Permanently in Type 1, Type 1.5, Type 2, Prediabetes, and Gestational Diabetes.

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 co-created the Mastering Diabetes Method to reverse insulin resistance in all forms of diabetes, and has helped more than 10,000 people improve their metabolic health using low-fat, plant-based, whole-food nutrition, intermittent fasting, and exercise.

Cyrus 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-author of many peer-reviewed scientific publications.

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 The Doctors, NPR, KQED, Forks Over Knives, Healthline, Fast Company, Diet Fiction, and the wildly popular podcasts the Rich Roll Podcast, Plant Proof, MindBodyGreen, and Nutrition Rounds.

Scientific Publications:

Sarver, Jordan, Cyrus Khambatta, Robby Barbaro, Bhakti Chavan, and David Drozek. “Retrospective Evaluation of an Online Diabetes Health Coaching Program: A Pilot Study.” American Journal of Lifestyle Medicine, October 15, 2019, 1559827619879106. https://doi.org/10.1177/1559827619879106

Shrivastav, Maneesh, William Gibson, Rajendra Shrivastav, Katie Elzea, Cyrus Khambatta, Rohan Sonawane, Joseph A. Sierra, and Robert Vigersky. “Type 2 Diabetes Management in Primary Care: The Role of Retrospective, Professional Continuous Glucose Monitoring.” Diabetes Spectrum: A Publication of the American Diabetes Association 31, no. 3 (August 2018): 279–87. https://doi.org/10.2337/ds17-0024

Thompson, Airlia C. S., Matthew D. Bruss, John C. Price, Cyrus F. Khambatta, William E. Holmes, Marc Colangelo, Marcy Dalidd, et al. “Reduced in Vivo Hepatic Proteome Replacement Rates but Not Cell Proliferation Rates Predict Maximum Lifespan Extension in Mice.” Aging Cell 15, no. 1 (February 2016): 118–27. https://doi.org/10.1111/acel.12414

Roohk, Donald J., Smita Mascharak, Cyrus Khambatta, Ho Leung, Marc Hellerstein, and Charles Harris. “Dexamethasone-Mediated Changes in Adipose Triacylglycerol Metabolism Are Exaggerated, Not Diminished, in the Absence of a Functional GR Dimerization Domain.” Endocrinology 154, no. 4 (April 2013): 1528–39. https://doi.org/10.1210/en.2011-1047

Price, John C., Cyrus F. Khambatta, Kelvin W. Li, Matthew D. Bruss, Mahalakshmi Shankaran, Marcy Dalidd, Nicholas A. Floreani, et al. “The Effect of Long Term Calorie Restriction on in Vivo Hepatic Proteostatis: A Novel Combination of Dynamic and Quantitative Proteomics.” Molecular & Cellular Proteomics: MCP 11, no. 12 (December 2012): 1801–14.

Bruss, Matthew D., Airlia C. S. Thompson, Ishita Aggarwal, Cyrus F. Khambatta, and Marc K. Hellerstein. “The Effects of Physiological Adaptations to Calorie Restriction on Global Cell Proliferation Rates.” American Journal of Physiology. Endocrinology and Metabolism 300, no. 4 (April 2011): E735-745. https://doi.org/10.1152/ajpendo.00661.2010

Bruss, Matthew D., Cyrus F. Khambatta, Maxwell A. Ruby, Ishita Aggarwal, and Marc K. Hellerstein. “Calorie Restriction Increases Fatty Acid Synthesis and Whole Body Fat Oxidation Rates.” American Journal of Physiology. Endocrinology and Metabolism 298, no. 1 (January 2010): E108-116.