Sweet Potato, Kale & Corn Chowder
1 serving of sweet potato, kale & corn chowder contains 240 Calories. The macronutrient breakdown is 73% carbs, 16% fat, and 11% protein. This is a good source of fiber (26% of your Daily Value), potassium (17% of your Daily Value), and vitamin a (73% of your Daily Value).
- Makes
- 4 servings
- Prep Time
- 10 minutes
- Cook Time
- 20 minutes
Ingredients
Coconut oil 1 tbsp or 14g
Directions
- Chop kale, shallots, garlic, leeks. Peel and cube sweet potato.
- In large, heavy bottomed soup pan sauté diced shallots and coconut oil over medium/low heat until softened. Add garlic, sweet potatoes, sea salt, pepper, cinnamon and sauté an additional minute.
- Add vegetable broth and water, cook until potatoes are easily pierced with a fork. Add leeks and cook an additional two minutes.
- Use an immersion blender (or carefully transfer to a standing blender) to rough puree the soup.
- Return to pan if not using an immersion blender. Add kale, corn and cook until kale is softened. Add additional salt and pepper to taste. Serve hot and enjoy!
Nutrition Facts
For 1 serving of sweet potato, kale & corn chowder (608g)
| Nutrient | Value | %DV |
|---|---|---|
| Calories | 240 | |
| Fats | 5g | 6% |
| Saturated fats | 3g | 16% |
| Trans fats | 0g | |
| Cholesterol | 0mg | 0% |
| Sodium | 309mg | 13% |
| Carbs | 48g | 17% |
| Net carbs | 40g | |
| Fiber | 7g | 26% |
| Sugar | 9g | |
| Protein | 7g | |
| Calcium | 118mg | 12% |
| Iron | 2mg | 30% |
| Potassium | 822mg | 17% |
| Vitamin D | 0μg | 0% |
| Vitamins and Minerals | ||
| Alpha carotene | 40μg | |
| Beta carotene | 7790μg | |
| Caffeine | 0mg | |
| Choline | 38mg | 7% |
| Copper | 1mg | 74% |
| Fluoride | 15μg | |
| Folate (B9) | 113μg | 28% |
| Lycopene | 0.1μg | |
| Magnesium | 62mg | 15% |
| Manganese | 1mg | 37% |
| Niacin | 3mg | 16% |
| Pantothenic acid | 1mg | 22% |
| Phosphorus | 157mg | 22% |
| Retinol | 0μg | |
| Riboflavin (B2) | 0.2mg | 14% |
| Selenium | 2μg | 4% |
| Theobromine | 0mg | |
| Thiamine | 0.2mg | 15% |
| Vitamin A IU | 13141IU | |
| Vitamin A | 657μg | 73% |
| Vitamin B12 | 0μg | 0% |
| Vitamin B6 | 0.5mg | 37% |
| Vitamin C | 55mg | 61% |
| Vitamin D IU | 0IU | |
| Vitamin D2 | 0μg | |
| Vitamin D3 | 0μg | |
| Vitamin E | 1mg | 6% |
| Vitamin K | 249μg | 207% |
| Zinc | 1mg | 7% |
| Sugars | ||
| Sugar | 9g | |
| Sucrose | 3g | |
| Glucose | 3g | |
| Fructose | 1g | |
| Lactose | 0g | |
| Maltose | 0.2g | |
| Galactose | 0g | |
| Starch | 24g | |
| Fats | ||
| Saturated fats | 3g | 16% |
| Monounsaturated fats | 0.4g | |
| Polyunsaturated fats | 1g | |
| Trans fats | 0g | |
| Fatty Acids | ||
| Total omega 3 | 0g | |
| Total omega 6 | 0g | |
| Alpha Linolenic Acid (ALA) | 0g | |
| Docosahexaenoic Acid (DHA) | 0g | |
| Eicosapentaenoic Acid (EPA) | 0g | |
| Docosapentaenoic Acid (DPA) | 0g | |
| Amino Acids | ||
| Alanine | 0.4g | |
| Arginine | 0.3g | |
| Aspartic acid | 1g | |
| Cystine | 0.1g | |
| Glutamic acid | 1g | |
| Glycine | 0.2g | |
| Histidine | 0.1g | |
| Hydroxyproline | 0g | |
| Isoleucine | 0.2g | |
| Leucine | 1g | |
| Lysine | 0.4g | |
| Methionine | 0.1g | |
| Phenylalanine | 0.2g | |
| Proline | 1g | |
| Serine | 0.3g | |
| Threonine | 0.2g | |
| Tryptophan | 0g | |
| Tyrosine | 0.2g | |
| Valine | 0.2g | |
Similar Foods
Corn & Potato Chowder https://www.fatsecret.com/recipes/corn-and-potato-chowder/Default.aspx
