Soups
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
September 21, 2013
35
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 Fat 1g 9%
Polysaturated Fat 1g 7%
Monosaturated Fat 1g 9%
Cholesterol 7mg 2%
Sodium 556mg 23%
Potassium 490mg 14%
Protein 5g 10%
% DAILY VALUE*
Total Carbohydrate
Fiber 5g 22%
Sugar 9g 19%
Vitamin A 14519IU 290%
Vitamin B6 1mg 73%
Vitamin C 6mg 11%
Calcium 114mg 11%
Iron 1mg 10%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.