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Lunch | Dinner

Curry Corn Chowder

  • 10 Mins

    Prep Time

  • 20 Mins

    Cook Time

  • 6

    Servings

  • 298

    Calories

  • 16g

    Fat

  • 34g

    Carbs

  • 4g

    Protein

Recommended For:

Lupus

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Ingredients

  • 1½ Cups Sweet Potato, peeled, sliced, and chopped into ½ inch pieces
  • 1 Tbsp Coconut Oil
  • 1 Large Yellow Onion, chopped
  • 4 Cups Corn, frozen
  • 1 Tsp Curry Powder
  • 1 Tsp Grated Ginger
  • ½ Tsp Turmeric
  • 1 (14 oz) Can Coconut Milk
  • 2 Cups Low-Sodium Vegetable Broth
  • Salt and Pepper, to taste (Monitor salt intake per doctor’s recommendations)
  • Toppings: Cilantro, Lime, Scallions

What You’ll Need

  • Cutting Board

  • Knife

  • Large Pot

  • Medium Pot

  • Spoon

  • Measuring Spoons

  • Measuring Cup

  • Can Opener

  • Blender or Immersion Blender

Instructions

  • 1.

    Wash Hands Wash hands with soap and water.

  • 2.

    Boil Sweet Potatoes In a large pot, boil sweet potatoes until tender but still slightly firm.

  • 3.

    Sauté Onions, Corn, & Spices Heat oil in a large pot over medium-high heat. Add the chopped onions and sauté until very light brown in color, about 7-8 minutes. Add the corn and spices and continue cooking for 5 minutes.

  • 4.

    Add Remaining Ingredients Add the coconut milk, vegetable broth, and sweet potatoes. Bring to a boil. Reduce heat and simmer for 5-10 minutes.

  • 5.

    Puree Half of Soup Ladle half the soup into a blender and puree until smooth. Stir back into the unblended portion of the soup. (Mixture can also be blended in the pot using an immersion blender.)

  • 6.

    Season & Serve Season to taste with salt and pepper. Serve with suggested toppings.

  • 7.

    Wash Hands Wash hands with soap and water.

Recipe adapted from rachaelhartleynutrition.com

Nourishment Notes

Sweet Potato

Sweet potatoes are high in fiber and may help improve gut health and reduce the risk of heart disease. They’re also a great source of potassium, which is important for blood pressure control.

Onion

Onions are rich in prebiotics to help feed healthy gut bacteria our body needs to perform its best. Onions may also help reduce the risk of certain cancers, such as colon cancer.

Ginger

Ginger is a powerful antioxidant, has been shown to reduce nausea, and may help relieve muscle pain and soreness.

Turmeric

Turmeric is a powerhouse spice with high levels of antioxidants to protect cells from damage and help reduce inflammation within the body.

Fatigue Buster

  • Use Pre-Cut Sweet Potatoes

    Look for pre-cut sweet potatoes instead of peeling and chopping; sweet potatoes can be peeled and chopped up to 5 days in advance.

  • Use Pre-Cut Onions

    Try using pre-diced onion from the deli-section of your local grocery

  • Make a Double Batch

    When your energy levels are high, try making a double batch and freezing for days when energy may be low. Soup will keep for up to 3 months in the freezer.

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