Sweet Potato and White Bean Chowder - Capital Area Food Bank
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Servings: 6

Diet: Vegan, Vegetarian & Gluten-Free

Per Serving: 270 Calories | 43g Carbs | 7g Sugar | 8g Fiber | 6g Fat (1g Sat Fat) | 12g Protein | 560mg Sodium

Ingredients

  • 2 tablespoons oil
  • 1 medium onion, diced
  • 2 medium celery stalks, diced
  • 2 cloves garlic, minced
  • 2 to 3 medium sweet potatoes, peeled and diced
  • 1 (15 ounce) can white beans, no salt added, drained and rinsed
  • ½ teaspoon dried sage
  • 1 teaspoon salt
  • ¼ teaspoon black pepper
  • 6 cups broth, no salt added

Instructions

  1. Heat oil in a large pot over medium heat. Add the onions and celery. Cook until the vegetables are tender, about 6 to 8 minutes. Stir in the garlic and cook for 1 minute.
  2. Add the sweet potatoes, white beans, sage, salt and pepper. Stir to combine and cook for 1 minute.
  3. Add the broth and bring to a boil. Reduce the heat and simmer until the sweet potatoes are tender, about 10 to 15 minutes.
  4. Remove the pot from the heat. Use a potato masher or fork to mash half of the mixture and keep the remaining mixture chunky.

Ingredient Swap: Any beans will work! Try kidney, pinto or red beans.

Shopping Tip: Choose low salt/no salt added canned foods. If not available, draining and rinsing can reduce the salt content up to 40%!

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