Sweet Potato Chowder

Missing the sweet potatoes you enjoyed during the holidays? They are still plentiful this time of year and are a great alternative to meat in this easy winter soup.

184 calories | 19g carbs | 8g fat (1.2g saturated fat) | 6g protein 438mg sodium | 6g fiber | Serves 6


2 tablespoons oil

1 medium onion, diced

2 medium celery stalks, diced

2 cloves garlic, minced

2 pounds sweet potatoes (2 to 3 medium potatoes), peeled and dice

1 (15 ounce) can white beans, rinsed and drained

½ teaspoon ground cumin

½ teaspoon dried sage

1 teaspoon kosher salt

¼ teaspoon freshly ground black pepper

6 cups chicken stock or broth (preferably low sodium)


Heat the oil in a large soup pot over medium heat.

Add the onion and celery and cook until the vegetables are tender, 6 to 8 minutes.

Stir in the garlic and cook for 1 minute more.

Add the sweet potatoes, white beans, sage, salt, and pepper; stir to combine; and cook for 1 minute.

Add the stock and bring to a boil. Reduce the heat and simmer until the sweet potatoes are tender, 10 to 15 minutes.

Using a potato masher, mash about half of the mixture and keep the remaining mixture chunky.

Source: Jackie Schulz