Sweet Potato Chowder with Black Beans and Corn
This easy sweet potato chowder is made with black beans, corn and smoky spices, and gets its creaminess from Greek yogurt instead of heavy cream. It’s ready in 50 minutes and freezes well.
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Servings: 6 servings
Calories: 293kcal
Ingredients
- 2 tablespoons olive oil
- 1 medium onion diced
- 1 red bell pepper diced
- 3 garlic cloves minced
- 1 teaspoon ground cumin
- 1 teaspoon chili powder
- ½ teaspoon smoked paprika
- ¼ teaspoon cayenne optional
- 4 cups chicken or vegetable broth
- 3 cups sweet potatoes peeled and cut into ½ to ¾-inch cubes(about 2 medium)
- 1 15-ounce can black beans drained and rinsed
- 1 ½ cups corn kernels fresh or frozen
- 1 cup whole milk
- 2 tablespoons cornstarch
- ½ cup Greek yogurt
- 1 teaspoon salt
- ½ teaspoon black pepper
- Juice of 1 lime
- ¼ cup chopped fresh cilantro loosely packed plus extra for garnish
Instructions
- In a large pot or Dutch oven over medium heat, add olive oil to heat.
- Add onion and red bell pepper to the pot. Cook 5–6 minutes until softened.
- Add garlic and cook 1 minute until fragrant.
- Stir in cumin, chili powder, smoked paprika, and cayenne if using, toasting for 30 seconds until fragrant.
- Pour in the broth, scraping up any browned bits. Add sweet potatoes.
- Bring to a boil, then reduce heat and simmer 15–20 minutes, until sweet potatoes are fork-tender.
- While the soup simmers, whisk the cornstarch into the whole milk in a small bowl or measuring cup until fully dissolved, with no lumps.
- Add black beans and corn, then pour in the cornstarch-milk mixture. Return to a simmer and cook 3–4 minutes, stirring occasionally, until the chowder thickens slightly.
- Remove the pot from heat. In a small bowl, whisk a ladle of the hot chowder into the Greek yogurt to temper it, then stir the mixture back into the pot. Stir in the lime juice, cilantro, salt, and pepper.
- Taste and adjust seasoning.
- Top with extra fresh cilantro before serving.
Recipe Tips
- Take the pot off the heat and temper the Greek yogurt before stirring it in, so it doesn’t curdle.
- Use low-sodium broth and add the salt at the end, since broths vary.
- Use vegetable broth for a vegetarian chowder.
- Leave out the cayenne for a mild version, or add 1 to 2 minced chipotles in adobo for more heat.
Nutrition
Calories: 293kcal | Carbohydrates: 47g | Protein: 13g | Fat: 7g | Saturated Fat: 2g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 4g | Trans Fat: 0.002g | Cholesterol: 6mg | Sodium: 539mg | Potassium: 716mg | Fiber: 11g | Sugar: 10g | Vitamin A: 10412IU | Vitamin C: 30mg | Calcium: 124mg | Iron: 3mg