SoupsSeptember 21, 2013
Calories
142
Sodium
556mg
23% DV
Fat
4g
7% DV
Protein
5g
10% DV
Carbs
28g
9% DV
Fiber
5g
22% DV
Spicy Sweet Potato and Corn Chowder
26
A hearty soup with a kick!
4
3 sweet potatoes, cooked and peeled
1 onion, chopped
2 cups vegetable broth
1 can corn
1 cup milk
1 teaspoon garlic powder
1 teaspoon red pepper flakes
salt and pepper to taste
1 onion, chopped
2 cups vegetable broth
1 can corn
1 cup milk
1 teaspoon garlic powder
1 teaspoon red pepper flakes
salt and pepper to taste
1. In a food processor, puree the sweet potatoes with the onion and 1/2 cup of the vegetable broth.
2. In a large sauce pan, combine the pureed mixture with the remaining 1 1/2 cups of vegetable broth, the can of corn (liquid included), and the milk.
3. Heat the soup on medium high for 15 minutes, stirring occasionally.
4. Add the garlic powder, red pepper flakes, salt, and pepper and heat for 5 more minutes.
Nutritions
Calories
142
Sodium
556mg
23% DV
Fat
4g
7% DV
Protein
5g
10% DV
Carbs
28g
9% DV
Fiber
5g
22% DV
PER SERVING *
% DAILY VALUE*
Fat
Saturated Fat1g9%
Polysaturated Fat1g7%
Monosaturated Fat1g9%
Cholesterol7mg2%
Sodium556mg23%
Potassium490mg14%
Protein5g10%
% DAILY VALUE*
Total Carbohydrate
Fiber5g22%
Sugar9g19%
Vitamin A14519IU290%
Vitamin B61mg73%
Vitamin C6mg11%
Calcium114mg11%
Iron1mg10%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.