Skip to content

Sweet Potato Chilli Chowder

chowder-8

This soup is a family favourite. It is healthy, easy and quick to make, delicious, satisfying and freezes well too. I love making extra to take for lunch for the working week.

The vibrant orange colour is down to the high vitamin A content in the sweet potatoes. Sweet potatoes are also good sources of the B group vitamins, minerals (esp. iron and magnesium) and fibre.

chowder-10

The natural sweetness of the sweet potato is balanced with heat from the chilli, freshness from the spring onions and parsley and there is also a satisfying crunch from the sweet corn, spring onions and sliced pepper.

To transform this soup into a chowder, you have options! You can add regular dairy cream, or to keep this soup vegan, coconut cream, cashew cream or silken tofu. All work well!

chowder-17-low-res

An optional extra to make this soup creamier and to boost the protein content is to add protein powder. Whey, pea and soya bean varieties all work well. Another optional extra are milled chia seeds, to boost the omega-3 and fibre content.

Serves: 5-6 as a hearty main meal

Preparation time: 10-15 mins. Cooking time: 25 mins

Ingredients:

  • 1/2 tbsp coconut oil
  • 2 cloves of garlic, crushed
  • 2 medium red onion, finely diced
  • 5 large sweet potatoes (approx. 1kg), roughly chopped into 2-2.5cm chunks
  • 3 litres vegetable stock
  • 200g sweet corn kernels
  • 2 large red peppers, finely sliced into 2 cm bite-size slices
  • 4 spring onions, finely sliced. Reserve some for the garnish
  • 1-2 red chillies sliced finely (depending how hot you you’re your soup! Reserve a few slices for the garnish)
  • 3 tbsp cream; dairy cream, cashew cream or coconut cream. Alternatively, 30g of silken tofu.
  • Optional: 2 tbsp protein powder (soya bean,  pea or whey varieties work well), 1 tbsp milled chia seeds
  • Salt and pepper to taste

To garnish: freshly chopped parsley and a few slices of red chilli

Method

  • In a deep-bottomed pot, melt the coconut oil. Add the crushed garlic, chopped onions and sweet potato chunks and sauté for 5 mins.
  • Add the stock and bring to the boil.
  • Simmer the soup for approx. 13 mins until the vegetables are all soft (you can check this by poking a fork through a couple of the sweet potato chunks).
  • Remove from the heat. If using silken tofu or protein powder add this now and blend to make a creamy soup. (A hand-blender is great for this!)
  • Return the blended soup to the hob and on a low heat stir in the sweet corn, sliced peppers, most of the chopped chilli and spring onions. Stir for about 3-4 mins until cooked through.
  • Stir in the dairy cream/ cashew cream or coconut cream, if using.
  • Season to taste with freshly ground black pepper and salt.
  • Ladle into bowls and garnish with chopped spring onion, a few slices of chopped chilli and some finely chopped parsley. Enjoy!

chowder-1

Don’t forget you can find my favourite recipes in my FREE eBook here.

chowder-3-low-res

chowder-14-low-res

Advertisements

1 reply »

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

w

Connecting to %s

Follow SOBODY HEALTHY RECIPES on WordPress.com

Twitter

Instagram

New recipe! Healthy snacking made easy! Goldenberry, fruit and fibre crispy bars! Packed with fibre, protein and antioxidants. Just squish together dried fruit and brown rice crispies or puffed quinoa or whey protein crispies! https://buff.ly/2wYagT9 @naturesheartsuperfoods @creativenaturesuperfoods @pulsinandbeond @hollandandbarrett @bbcgoodfood #recipeoftheday #recipe #foodiechats #healthysnack #quinoa #macros #gains #sugarfree #diet #fitnessmotivation #fitchick #weightlossmotivation #newrecipe #preworkout #postworkout #girlswholift #veganeats #eatplants #glutenfree #fingerfood #instafood #vegansofinstagram #cleaneating #eatplants
Fancy a curry? Try this chick pea squash and sweet potato easy one-pot curry! Served here cauliflower garlic rice http://ow.ly/SA9A30k1rbK @naturesheartsuperfoods @pulsinandbeond @hollandandbarrett @healthyfoodmag @weareveganuary @waitroseproductpr #fitfoodie #foodlovers #govegan #plantbaseddiet #healthyanddelicious #protein #eatplants #eatyourgreens #nationalvegetarianweek #foodlovers #recipeoftheday #glutenfree #proteinpowder #veganeats #veganprotein #nutrtiousanddelicious #healthyfoodmagazine #wholefood #cleaneatingdiet #gains #carbcycle #foodiechats #instafood #healthyfoodporn #foodies
#BBQ? Try these #healthy chick pea burgers! http://ow.ly/g6At30k5wQD @pulsinandbeond @linwoodshealthfoods @chiabiaseed @hollandandbarrett @plantbasedmag @veganlife_mag @waitroseproductpr #govegan #plantbaseddiet #healthyanddelicious #lovefood #eatplants #eatyourgreens #recipeoftheday #foodie #vegetarian #glutenfree #eat #burger #vegetarianrecipes #protein #proteinpowder #gains #recipes #goji #chia #recipeoftheday #veganeats #vegansofinstagram
Healthy snacking on the hop? Try these #healthy goldenberry fruit and fibre quinoa bars; rich in #protein, fibre and nutrients to keep hunger at bay! http://ow.ly/r3kk30k5BUu @naturesheartsuperfoods @linwoodshealthfoods @pulsinandbeond @adunaworld @plantbasedmag @healthyfoodmag @runnersworlduk @hollandandbarrett #recipe #vegan #glutenfree #diet #food #fitnessmotivation #fitchick #healthyfoodlover #healthysnack #quinoa #goldenberries #chia #flaxseed #wholefood #cleaneatingdiet #gains #foodporn #nutritiousanddelicious #recipe #protein #vegan #veganeats #vegansofinstagram #veganlife #foodiechats #foodporn #eatvegan #eatclean #eatplants #nomnoms
Green food! Try these tasty savoury spinach, edamame bean and pea fritters. http://ow.ly/mI3730k5wyW #paleo #glutenfree #iquitsugar #healthyfoodporn #detox #diet #weightloss #HealthTips #abs #cleaneats #fitfam #fitspo #gains #protein #healthyrecipes #blogger #gains #protein #proteinpowder #workoutmotivation #gains #weightlosstransformation #weightlossjourney #foodiechats #foodporn #wholefood #vegetarianrecipes #glutenfree #oats #nutritiousanddelicious #healthy #cleaneatingdiet
No need to wait for #CheatDay when you can have #lowcarb cauliflower crust pizza! Deliciously savoury and topped with basil tofu & roast veg https://buff.ly/2IArbzQ #healthyrecipes #veganrecipes #recipeblog #RecipeOfTheDay #glutenfree #healthyeats #eatclean #diet #gains #protein #proteinpowder #weightlosstransformation #instafoodie #picnic #pizza #cauliflowerrice #diet #foodiechats #foodporn #recipeoftheday #blogger #tofu #fitnessmotivation #fitfam #fitfoodie @pulsinandbeond @chiabiaseed @hollandandbarrett @healthyfoodmag @waitroseproductpr
Tofu "fish" n chips at Natural Bar and Kitchen! Tofu in batter with nori, smashed peas and a creamy cashew sauce. #plantbaseddiet #dairyfree #veganeats #glutenfreediet #healthyeat #birmingham #diningout #eatvegan
It's salad weather! https://buff.ly/2Fr5Rbe #glutenfree #diet #weightlossmotivation #gains #protein #foodphotography #foodlovers #govegan #plantbaseddiet #healthyanddelicious #lovefood #eatplants #eatyourgreens #rawvegan #foodlovers #recipeoftheday #healthbenefits #fitfoodie #diet #fitspo #fitfam #fitnessmotivation #fitchick #protein #instafoodie #instafoodporn #foodporn #diet #eat #recipe #blogger @naturesheartsuperfoods @pulsinandbeond @hollandandbarrett @plantbasedmag @veganlife_mag @healthyfoodmag
Green tea energy balls with tahini, lemon and rolled in flaxseed https://buff.ly/2IrPG22 #glutenfree #diet #weightlossmotivation #gains #protein #superfood #fitfoodie #vegan #govegan #vegangirl #veganfoodshare #plantbaseddiet #plantbasedpower #plantbasedliving #weightlosstransformation #gains #protein #proteinpowder #fitnessmotivation #fitfoodie #nutrtiousanddelicious #eat #instafoodie #healthyfoodporn #highproteindiet #flaxseed #greentea #Matcha @vegavero_italia @vegavero_gb @vegavero_de @vegavero_spain @linwoodshealthfoods @hollandandbarrett
Love chocolate? Try this cherry berry smoothie bowl with flavours reminiscent of black forest gateaux! http://ow.ly/OzXg30k1rBk #fitfoodie #smoothiebowl #healthybreakfast #eatrealfood #eatplants #plantbaseddiet #dairyfree #glutenfreediet #eat #protein #foodporn #instafood #acaiberry #gains #healthyfoodpon #veganeats #fitchick #fitfam #fitspo #healthyrecipe #diet #detox #weightlossmotivation @pulsinandbeond @naturesheartsuperfoods @healthyfoodmag @hollandandbarrett @waitroseproductpr @weareveganuary @forksoverknives
Eat the rainbow with this yummy cauliflower rice salad! http://ow.ly/XoFH30jZUha #glutenfree #diet #lowcarb #gains #fitfoodie #fitfam #govegan #veganfoodshare #plantbaseddiet #healthy #veganeats #eatvegan #veganbowl #eatplants #plantprotein #bestofvegan #whatveganseat #fitfood #keto #lowcarb #veganeats #vegetarianrecipes #instafoodie #instafoodporn #foodporn #weightlosstransformation #diet #detox #cauliflowerrice
%d bloggers like this: