This Spicy Sweet Potato Corn Chowder is a healthier, dairy-free twist on the classic dairy-rich dish. It's loaded with veggies, perfectly spiced, vegan and incredibly creamy.
There's just something about a warm, hearty soup that feels particularly nourishing. This healthy corn chowder is a creamy, hearty and warming dish that's perfect for chilly winter evenings!
It also makes a great weeknight meal since it's easy to make and is ready in under an hour! Plus, the leftovers make for a yummy lunch the next day.
And not to worry, this Spicy Sweet Potato Corn Chowder is on the mild side. It has just the right amount of flavourful heat. Trust me, it's very bearable. You won't be needing to take a drink after every bite!
And if you do like it hot, you can always add more chilli and chipotle powder or even a little cayenne.
Is Corn Chowder Healthy?
This Sweet Potato Corn Chowder is a much healthier twist. It's packed with vegetables and made with cashew cream instead of dairy!
Dairy-free
Traditional chowders are made with a ton of dairy! While that's okay for some, it's not ideal for the many who are lactose intolerant, sensitive or allergic to dairy. This vegan corn chowder gets its incredible creaminess from cashew cream instead! A simple, real-food dairy replacement.
Great Source of Fibre
Thanks to the many vegetables and the cashew cream, this healthy corn chowder is an excellent source of fibre! Eating a diet rich in fibre is essential for gut health, balancing blood sugar and hormones.
Warming
This Sweet Potato Corn Chowder is subtly spiced, offering a touch of heat. Not only do they add a delicious flavour these spices also provide a warming effect on the body. Eating warming foods during the cooler months or when the body has a chill offers many benefits. Consuming cold foods in the cold requires the body to expend much more energy. This is one reason why eating with the seasons is so important!
Sweet Potatoes
Sweet Potatoes deserve their own special section because, despite being a potato, they offer some pretty stellar health benefits!
Boost Antioxidant Activity
Sweet potatoes contain unique proteins that have been shown to increase the activity and production of a very important antioxidant, glutathione. They are also a rich source of vitamin C and carotenes, two more powerful antioxidants.
So, if you want or need to increase antioxidant activity (we all could use a boost), sweet potato is a delicious option, especially in this Spicy Sweet Potato Corn Chowder!
Blood Sugar Balancing
This one is a little mind-boggling, right?
However, it's true! Although they are a SWEET POTATO, they are classified as an antidiabetic food! Say, What!?
Studies have proven that sweet potatoes help improve insulin response and stabilize blood sugar levels. It probably has a lot to do with their high fibre content, and maybe those unique proteins!
Nutrients
Sweet potatoes also have many nutrients, some we've already mentioned above, some we haven't. Let's take a look.
Carotenes
Sweet potatoes are an excellent source of carotenes—one of which being Beta Carotene. The body converts beta carotene into vitamin A, an essential nutrient for skin and eye health. It's also a powerful antioxidant that works in synergy with Vitamin C, E, selenium and zinc.
The carotene family, in general, are also potent antioxidants.
Vitamin C
As mentioned above, sweet potatoes are a great source of vitamin C. Vitamin C is a nutrient that the body doesn't make. Yet, it's so essential for optimal health. It's needed for immune function, adrenal function (stress and hormone regulation), and collagen production (skin, hair and nail health).
Vitamin C is also a powerful antioxidant. It even works in conjunction with other antioxidants. I like to think of this little group (vitamins A, C, E, zinc and selenium) as a team of superheroes - keeping harmony and balance in the body by fighting off the villains of oxidative stress.
B Vitamins
Sweet potato is also a good source of many B vitamins! The B vitamins are needed for so many functions in our bodies. From skin, nail and hair health to gut and brain health, the B vitamins are linked to it all. Sweet potatoes provide B6, B12, B5, B2 and biotin!
Minerals
We can't leave out the minerals! On top of everything else, sweet potatoes are also a great source of manganese and copper.
How to Make Spicy Sweet Potato Corn Chowder
Making Sweet Potato Corn Chowder is a simple and easy process. And it's even easier when you already have a batch of cheezy cashew cream on hand!
Making the Cheezy Cashew Cream
You will first need to soak your cashews overnight or for 15-20 minutes in hot water.
Place the soaked cashews, water, salt, nutritional yeast and lemon juice into a high-speed blender and blend until smooth.
Set your Cheezy Cashew Cream aside until ready to use. (You can also store in the fridge for up to seven days).
Making the Sweet Potato Corn Chowder
First, heat a tablespoon or two of avocado or extra virgin olive oil in a large saucepan. Next, add the onion, and cook for a minute or two.
Add in the garlic and cook for a few more minutes, or until it becomes fragrant. Then toss in the Celery and sweet potato. Cook for another few seconds and stir well.
Next, stir in the corn, followed by the vegetable broth. Turn the heat up and bring to a boil.
Once boiling, turn the heat back down to low. Stir in the chilli powder, chipotle powder, turmeric and garlic powder, cover and let simmer for about 15 minutes, or until the sweet potatoes are soft. You should be able to poke a fork through the sweet potato with ease.
Bringing It All Together
Once the sweet potatoes are soft, pour in the Cheezy Cashew Cream, mixing well with the vegetable broth and vegetables.
Cook for 5 to 10 minutes, stirring often. If your Cheezy Cashew Cream was in the fridge, you may need to cook a little longer.
Add salt and pepper to taste.
Serve and enjoy warm!
Pro Tip!
You can always substitute the corn for beans or lentils, and you can swap in other veggies with whatever you have in the fridge! This vegan chowder base makes a great clean-out-the-fridge meal.
THIS RECIPE IS...
More Recipes You Might Enjoy
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Spicy Sweet Potato Corn Chowder (Healthy & Vegan)
Equipment
- Blender
Ingredients
Cheezy Cashew Cream
- 2 cups Cashews (soaked)
- 1 cup Water
- ½ cup Nutritional Yeast
- 2 tbsp Lemon Juice
- 1 tsp Himalayan / Sea Salt
Chowder Base
- 4 cups Frozen or Fresh Corn
- 3 stalks Celery
- 1 medium Onion (diced)
- 2 Garlic Cloves (minced)
- 4 cups Vegetable Broth
- 1 medium Sweet Potato (cubed)
- 1 tbsp Avocado / Olive Oil
- ½ tsp Chipotle Powder
- ½ tsp Chilli Powder
- Dash Garlic Powder
- ¼ tsp Turmeric Powder
- Salt and Pepper to Taste
Instructions
Cheezy Cashew Cream
- You will first need to soak your cashews overnight or for 15-20 minutes in hot water.
- Place the soaked cashews, water, salt, nutritional yeast and lemon juice into a high-speed blender and blend until smooth.
- Set your Cheezy Cashew Cream aside until ready to use. (You can also store in the fridge for up to seven days).
Chowder Base
- First, heat a tablespoon or two of avocado or extra virgin olive oil in a large saucepan. Next, add the onion, and cook for a minute or two.
- Add in the garlic and cook for a few more minutes. Then add the Celery and sweet potato, cooking for another few seconds.
- Next, stir in the corn, followed by the vegetable broth. Turn the heat up and bring to a boil.
- Once boiling, turn the heat back down to low. Stir in the chilli powder, chipotle powder, turmeric and garlic powder, cover and let simmer for about 15 minutes, or until the sweet potatoes are soft. You should be able to poke a fork through the sweet potato with ease.
Chowder
- Once the sweet potatoes are soft, pour in the Cheezy Cashew Cream, mixing well with the vegetable broth and vegetables.
- Add salt Cook for 5 to 10 minutes, stirring often. If your Cheezy Cashew Cream was in the fridge, you may need to cook a little longer.
- Add salt and pepper to taste.
- Serve and enjoy warm!
Notes
This a versatile recipe, you can add in or subsitute other veggies of your liking. Carrots make great alternative or addition to the sweet potato!
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