Curried Sweet Potato Chowder

Curry powder and sweet potatoes gives a fresh twist to traditional potato soup. A sprinkling of toasted pumpkin seeds finishes off this low-fat dish.

549views
4 users rated this recipe an average rating of 4.0
  • Makes: 3 servings
  • Serving Size: 3/4 cup
  • Yields: 3 cups
  • Start to Finish: 30 mins
Rate me!


Curried Sweet Potato Chowder
Ingredients
1 1/3
cups 1/2-inch cubes, peeled sweet potato
1/3
cup finely chopped shallot (1 large)
1
tablespoon butter
1/2
teaspoon curry powder
1
1 1/2
cups milk
1/2
cup half and half or light cream
3/4
cup frozen baby peas
1/4
teaspoon salt
1/8
teaspoon black pepper
4
teaspoons pumpkin seeds, toasted
 
Crackers (optional)
Directions
  1. In a medium saucepan cook and stir sweet potato and shallot in hot butter over medium heat for 2 minutes. Add curry powder and stir for 30 seconds. Stir in flour. Gradually stir in milk until smooth. Add half-and-half, peas, salt, and pepper. Bring to boiling; reduce heat. Simmer, covered, 10 to 15 minutes or until potatoes are done, stirring occasionally.
  2. Sprinkle each serving with pumpkin seeds. If desired, serve with crackers.
  3. Makes 4 servings (3 cups)
From the Test Kitchen
Lower-Fat Curried Sweet Potato Chowder:

Prepare as above, except reduce butter to 2 teaspoons and substitute 1-1/2 cups fat-free milk for the milk and 1/2 cup fat-free half-and-half for the half-and-half.

Per 3/4 cup: 165 cal., 4 g total fat (2 g sat. fat), 7 mg chol., 269 mg sodium, 23 g carbo., 3 g dietary fiber, 8 g protein. Daily Values: 149% vit. A, 27% vit. C, 13% calcium, 12% iron. Exchanges: 1 Starch, 1/2 Milk, 1 Fat

Nutrition Facts (Curried Sweet Potato Chowder)
    Per serving:
  • 208 kcal cal.,
  • 10 g fat
  • (5 g sat. fat,
  • 1 g polyunsaturated fat,
  • 4 g monounsatured fat),
  • 26 mg chol.,
  • 261 mg sodium,
  • 21 g carb.,
  • 3 g fiber,
  • 8 g sugar,
  • 8 g pro.
  • Percent Daily Values are based on a 2,000 calorie diet
Your Comment:
close
X