Name: Cheesy Cauliflower & Sweet Potato Chowder
Total time: 35 min
Ingredients: 2 tablespoons extra-virgin olive oil; 1 cup chopped onion; 0.5 cup chopped carrot; 0.5 cup chopped celery; 2 cups cauliflower florets; 1 cup diced sweet potato; 2 teaspoons chopped fresh thyme; 1 bay leaf; 0.5 teaspoon salt; 0.5 teaspoon ground pepper; 0.25 cup whole-wheat flour; 2 cups low-sodium no-chicken broth or vegetable broth; 2 cups reduced-fat milk; 1 cup shredded Cheddar cheese, plus more for garnish; 0.75 cup frozen corn kernels; 1 teaspoon white-wine vinegar

Cheesy Cauliflower & Sweet Potato Chowder

5.0

(1)

1 Review

A touch of vinegar stirred in at the end of cooking adds just enough acidity to cut through the rich broth in this creamy soup.

Breana Lai Killeen, M.P.H., RD

Published on December 19, 2021

Cheesy Cauliflower & Sweet Potato Chowder — Photo: Photography / Greg DuPree, Styling / Ali Ramee / Christine Keely

Active Time:

25 mins

Total Time:

35 mins

Servings:

Nutrition Profile:

Egg Free Low-Calorie Nut-Free Soy-Free Vegetarian

Jump to Nutrition Facts

Ingredients

2 tablespoons extra-virgin olive oil
1 cup chopped onion
½ cup chopped carrot
½ cup chopped celery
2 cups cauliflower florets
1 cup diced sweet potato
2 teaspoons chopped fresh thyme
1 bay leaf
½ teaspoon salt
½ teaspoon ground pepper
¼ cup whole-wheat flour
2 cups low-sodium no-chicken broth or vegetable broth
2 cups reduced-fat milk
1 cup shredded Cheddar cheese, plus more for garnish
¾ cup frozen corn kernels
1 teaspoon white-wine vinegar

Directions

Heat oil in a large pot over medium heat. Add onion, carrot and celery; cook, stirring, until soft, about 5 minutes. Add cauliflower, sweet potato, thyme, bay leaf, salt and pepper. Cook, stirring occasionally, for 3 minutes. Sprinkle flour over the vegetables and cook, stirring, for 1 minute. Add broth and milk and bring to a simmer. Adjust heat to maintain a simmer, cover and cook until the vegetables are soft, about 10 minutes.
Stir in cheese, corn and vinegar. Cook, stirring, until the cheese is melted and the corn is hot, about 3 minutes more. Discard the bay leaf. Serve sprinkled with more cheese, if desired.

Nutrition Facts (per serving)

293	Calories
16g	Fat
28g	Carbs
12g	Protein

Nutrition Facts
Servings Per Recipe 5
Calories 293
% Daily Value *
Total Carbohydrate 28g	10%
Dietary Fiber 4g	14%
Total Sugars 10g
Protein 12g	24%
Total Fat 16g	21%
Saturated Fat 6g	30%
Cholesterol 30mg	10%
Sodium 529mg	23%
Potassium 584mg	12%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.