A Journey to Comforting Meals
After my bariatric surgery, I really missed the creamy, cozy soups I used to make. With my new dietary needs, those rich, heavy recipes were off the table. Then I discovered this sweet potato corn chowder. It uses sweet potatoes for creaminess instead of heavy cream, so it’s healthier, comforting, and full of protein.
Ingredients You’ll Need
To whip up this nutritious chowder, gather the following:
- 1 medium sweet potato, peeled and diced
- 1 cup frozen or fresh corn kernels
- 1 cup low-sodium chicken or vegetable broth
- Ā½ cup unsweetened almond milk or skim milk
- Ā½ cup nonfat Greek yogurt for creaminess
- Ā½ small onion, diced
- 1 clove garlic, minced
- 1 tsp olive oil or light butter
- Salt and pepper to taste
- Optional: smoked paprika, chives, or turkey bacon bits for garnish
- Optional Additions:
- Add 1/4 teaspoon of cumin or thyme to give the chowder more flavor and warmth without making it heavy.
- Stir in 1 tablespoon of finely diced celery or carrot to boost both the flavor and texture.
Whip It Up: Step-by-Step Instructions
- Heat olive oil in a pot over medium heat.
- Cook the onion and garlic until they are soft and smell fragrant, about 2 to 3 minutes.
- Add diced sweet potato, corn, broth, salt, and pepper.
- Let everything simmer for 15 to 20 minutes, or until the sweet potato is soft.
- Lower heat, then stir in almond milk.
- Remove from heat, then stir in Greek yogurt until creamy.
- Taste and adjust the seasonings as needed. If you want a thicker chowder, mash it a bit or blend half of it.
Texture Tip:
If you decide to blend the chowder, keep about a quarter of the corn whole so it looks nice and has some texture.
If you decide to blend the chowder, keep about a quarter of the corn whole so it looks nice and has some texture.
Nutrition Notes
Each serving (about 1 cup) provides approximately 160ā190 calories, 11g protein, 22g carbs, and 3g fat, depending on your milk and yogurt choice.
Helpful Tips and Servings
Enjoy this warm, cozy sweet potato corn chowder with a little smoked paprika, some chopped chives, or a few turkey bacon bits on top. For a full high-protein meal, add a side of Greek yogurt, cottage cheese, or a small green salad.
This chowder is full of fiber and protein, low in fat, and easy to digest, so it’s great for post-bariatric comfort food. Iād love to see your own versionsāshare your creations and other bariatric-friendly soups on Pinterest or Instagram!
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