Posts Tagged ‘red pepper’

This is a tasty, dairy-free low-fat chowder with the phytonutrients of vegetables and the antibiotic power of garlic and onion. Corn has vitamin C, folate and other B vitamins, fiber, phosphorous and manganese. Corn’s nutrients support lung health, maintain memory and assist energy even under stress by bolstering the adrenal glands. Now what can I say about sweet potatoes to do them justice. They taste like dessert yet are abundant with vitamin A and C.  Antioxidant-rich, they are a better source of bio-available beta-carotene than green, leafy vegetables. They have anti-inflammatory and blood regulating nutrients. If you eat the skins of the sweet potato you can reduce the potential risks posed by heavy metal residues such as mercury, cadmium and arsenic. Therefore, sweet potato skins render this vegetable helpful to detoxifying those undergoing cancer treatments. You may recall that in other recipes that I have posted, I have mentioned that most of the vitamin and nutrient content of fruits and vegetables lies just beneath the skin layer.  So, if you must peel, remove as little of the skin as possible.  Red peppers are also a good source of Vitamins A and C (antioxidants) and as such help neutralize free radicals that can damage cells. In fact, red peppers have so much vitamin C that one small one supplies three times the daily requirements. So eat your vegetables here in chowder form.


1C chopped onion

2-3 garlic cloves chopped or minced

3 C vegetable stock

1 medium sweet potato

1/2 red bell pepper chopped (you may use roasted red pepper instead )

3 C fresh or frozen corn kernals

2 t ground cumin

garlic powder

freshly ground black pepper

Optional: fresh parsley or cilantro for garnish


Use a  soup pot with a cover

Simmer the onion and garlic along with some garlic powder and black pepper and 1 C of vegetable stock for 10 minutes

Add the 2 t of cumin and cook another 1-2 minutes

Add the sweet potato and the remaining 2 C of vegetable stock and simmer untilthe potatoes are soft, about 10 minutes.

Add the bell peppers and corn and simmer covered for another 5-10 minutes until the vegetables are tender.

Let cool a little

Puree half of the soup in a blender or food processor and then return it to the pot.  This process will make the soup thick and creamy and is what develops it into a chowder

Add garlic powder and freshly ground black pepper and reheat on low

Garnish with parsley or cilantro and serve


You may use white potatoes or a mix of white and sweet

Mushroom may also be added to the first cooking step

If you like more heat or spice, add 1 small seeded jalapeno pepper to the very first cooking step


Read Full Post »

%d bloggers like this: