• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
  • Easter Treats
  • Recipes
  • About Me
  • Ebooks
  • Subscribe

Through The Fibro Fog

menu icon
go to homepage
  • Easter Treats
  • Recipes
  • About Me
  • Ebooks
  • Subscribe
    • Facebook
    • Instagram
    • Pinterest
  • subscribe
    search icon
    Homepage link
    • Easter Treats
    • Recipes
    • About Me
    • Ebooks
    • Subscribe
    • Facebook
    • Instagram
    • Pinterest
  • ×

    Home » Recipes » Soups

    Published: Sep 11, 2020 · Modified: Jan 23, 2023 by Claire · This post may contain affiliate links. As an Amazon associate I earn from qualifying purchases · 12 Comments

    Sweet Potato Corn Chowder (Vegan)

    Jump to Recipe Print Recipe

    This sweet potato corn chowder is a cozy and warming delicious lunch or light dinner. Made without bacon, this is an easy vegan sweet potato chowder that's so nutritious and perfect for fall!

    sweet potato corn chowder in a white bowl on a beige striped cloth next to a spoon.

    Chowder is one of my go-to soup recipes as it's so hearty and delicious. If you love chowder too, then perhaps you may like to see my vegan gluten free corn chowder and cauliflower corn chowder. Both so healthy and easy to make!

    This vegan sweet potato corn chowder is almost a cross between a soup and a stew. It's decadently thick, making it as good for an evening meal with some sides as for lunch! We make it without bacon or dairy milk so it's suitable for a vegan diet, as well as being a gluten free and low histamine chowder.

    Jump to:
    • ⭐ Why you'll love this recipe
    • 🍠 Ingredients
    • 📖 Swaps and variations
    • 🔪 Step by step instructions
    • 💭 Recipe tips and notes
    •  📋 Frequently asked questions
    • 🥣 More tasty soup recipes
    • 📖 Recipe
    • 💬 Comments

    ⭐ Why you'll love this recipe

    • Healthy. So many healthy vegetables, herbs and spices in this vegan sweet potato corn chowder.
    • Flavourful. A really cozy soup for the fall and winter months gently spiced with sweet paprika and turmeric and a hum of garlic.
    • Easy to make. A very simple sweet potato chowder soup recipe, with a 30 minute cook time.

    🍠 Ingredients

    labelled ingredients to make sweet potato corn chowder including vegetables, spices and broth.

    Make sure to see the recipe card below for the full ingredients list and quantities!

    The main ingredients you will need are:

    • Sweet potato, corn, bell pepper and carrot - this chowder is full of healthy vegetables, and if you have kids perhaps a good way to sneak some extra in . . .
    • Spices - we use sweet paprika and turmeric for a hint of spice that isn't overpowering.
    • Vegetable stock - use one that is suitable for you, checking ingredients if you are vegan and/or gluten free.
    • Coconut milk - the type that comes in a can rather than pouring milk.

    📖 Swaps and variations

    Swap carrots for broccoli. If you fancy some greens, then use broccoli instead!

    Use canned or fresh sweet corn. Both work equally well, and canned is good for when corn is out of season!

    Adjust the spices. This isn't meant to be a spicy chowder, but add more if you like an extra kick of heat.

    🔪 Step by step instructions

    Just a few simple steps to make this sweet potato corn chowder, and all are easy to do:

    sweet potato, corn and bell pepper in a pot.
    sweet potato, carrot, corn and bell pepper in broth in a pot.

    Step 1

    In a large pot fry the onion and garlic in the olive oil on a low heat until softened. Add the vegetables and spices and cook for around 5 minutes, stirring occasionally (image 1).

    Step 2

    Pour in the vegetable stock and bring the mixture to a boil (image 2).

    sweet potato corn chowder in a pot.
    soup in a Nutri bullet blender in front of a tiled brown wall.

    Step 3

    Lower to a gentle simmer and pour in the coconut milk, stirring to combine. Cook for 20-25 minutes or until the vegetables are fork tender (image 3).

    Step 4

    Add about a third of the mixture to a food processor and blend (image 4), then pour back into the pot. Stir well, and then transfer to your bowls. Season with salt and black pepper, if using, and add a pinch of fresh parsley.

    💭 Recipe tips and notes

    • Dice the vegetables into fairly small pieces as we will be leaving some of them whole in the chowder.
    • An immersion blender can be used for a few moments if you do not have a food processor or other blender.
    • Add more spices for a greater kick of heat, to taste preference.
    • If you do wish to have a more heat and it works for you, then a teaspoon of hot paprika can be used in place of sweet paprika

     📋 Frequently asked questions

    Is this sweet potato corn chowder spicy?

    It's not 'hot' spicy, but has a lovely fragrant taste from the herbs and spices.

    Can I use regular white potato in place of sweet potato?

    You can swap out for white potato, but you may need to add a little more broth as they are typically more starchy.

    Is this a vegan sweet potato corn chowder?

    Yes, we don't use bacon or dairy milk so this chowder is suitable for a vegan diet.

    sweet potato corn chowder in a white bowl with a bowl of corn in the background.

    🥣 More tasty soup recipes

    Find so many hearty and healthy ideas on my soups page, including the fall favourite of pumpkin pesto soup and my spring asparagus broccoli soup. Some recent recipes:

    • broccoli zucchini soup in a white bowl with a spoon in it on a beige cloth next to garlic and mint.
      Broccoli Zucchini Soup
    • parsnip and ginger soup in a white bowl garnished with fresh herbs with a spoon in it next to ginger and garlic.
      Parsnip and Ginger Soup
    • collage of salad, bread rolls, squash and sweet potatoes in a dish.
      What To Serve With Chicken Soup - 25 Best Recipes!
    • celery and leek soup in a white bowl with a spoon in it on a blue cloth next to a bowl of herbs.
      Celery and Leek Soup

    I’m always in the kitchen, so come join me on Instagram, Facebook and Pinterest to be the first to hear of new recipes. And please do leave a star rating ⭐⭐⭐ if you've tried the recipe!

    📖 Recipe

    sweet potato corn chowder in a white bowl on a beige striped cloth next to a spoon.

    Sweet Potato Corn Chowder (Vegan)

    Claire
    This vegan sweet potato corn chowder is a hearty lunch or light dinner that is perfect for the cooler fall and winter nights. With lots of veggies, spices and coconut milk, it's full of flavour and healthy too!
    5 from 1 vote
    Prevent your screen from going dark
    Print Recipe Pin Recipe
    Prep Time 10 mins
    Cook Time 30 mins
    Total Time 40 mins
    Course Dinner, Lunch, Main Dish, Soup
    Cuisine American, British
    Servings 3 servings
    Calories 281 kcal

    Equipment

    • Large pot
    • Blender

    Ingredients
     
     

    • 1 tablespoon olive oil
    • ½ white onion diced
    • 1 garlic clove minced or finely diced
    • 3 cups sweet potato diced
    • 2 cups sweetcorn
    • ½ cup bell pepper diced
    • 1 small carrot diced
    • 1 teaspoon sweet paprika
    • 0.5 teaspoon turmeric
    • 1.5 cups vegetable stock
    • ½ cup coconut milk
    • pinch salt
    • pinch black pepper optional
    • pinch fresh parsley diced

    Instructions
     

    • In a large pot fry the onion and garlic in olive oil on a low heat for 4-5 minutes, until softened. Add the vegetables and spices and cook for around 5 minutes, stirring occasionally.
    • Pour in the vegetable stock and bring the mixture to a boil. Lower to a very gentle simmer and pour in the coconut milk, stirring to combine. Cook for 20-25 minutes so the vegetables are fork tender.
    • Pour about a third of the mixture into a food processor or blender and blend, then pour back into the pan. Stir well, and then transfer to your bowls. Sprinkle over salt and black pepper, if using, and garnish with fresh parsley. Serve immediately.

    Notes

    • Dice the vegetables fairly small as most will remain whole and won't be blended.
    • The chowder be entirely blended, but I think it feels much more hearty to just blend a little to thicken.
    • An immersion blender can be used for a few moments if you do not have a food processor or blender.
    • Adjust the amount of spice to preference. This isn't a 'hot' soup in terms of spice, much a fragrant chowder.
    • If you do wish to have a more heat and it works for you, then a teaspoon of hot paprika can be used in place of sweet paprika.
    • Please note that nutritional information is offered as a courtesy. It is auto-generated and should be understood to be an estimate.
     
    Swiss Interest Group Histamine Intolerance (SIGHI) food compatibility list for histamine
    All ingredients score 0 on the SIGHI list, with the exception of:
    • garlic, which scores 1.
    • black pepper, which scores 2 and is optional.
    • vegetable stock will vary depending on the brand and ingredients.

    Nutrition

    Calories: 281kcalCarbohydrates: 53gProtein: 6gFat: 7gSaturated Fat: 2gPolyunsaturated Fat: 1gMonounsaturated Fat: 4gTrans Fat: 0.01gSodium: 572mgPotassium: 869mgFiber: 8gSugar: 16gVitamin A: 23190IUVitamin C: 44mgCalcium: 74mgIron: 2mg
    Tried this recipe?Mention @lowhistaminekitchen or tag #lowhistaminekitchen!
    Tweet
    Share
    Pin
    Share

    More Cosy & Warming Soups

    • vegetarian gnocchi soup in a white bowl on a beige cloth next to a spoon and small bowl of parsley.
      Vegetarian Gnocchi Soup
    • chicken and cabbage soup in a white bowl with a spoon in it on a beige checked cloth.
      Chicken and Cabbage Soup
    • broccoli asparagus soup in a white bowl on a striped cloth with spoons.
      Asparagus Broccoli Soup
    • two bowls of turkey quinoa soup on a grey and white cloth.
      Turkey Quinoa Soup

    Reader Interactions

    Comments

    1. Shelley Lomax says

      February 22, 2023 at 2:16 am

      Thank you for this recipe! I have been in search of the perfect soup and this is it!. It is wonderful. I love the coconut milk (I never would have thought of that).

      Reply
      • Claire says

        February 22, 2023 at 9:24 am

        So glad you like it Shelley! The coconut milk makes it so creamy and delicious I think!

        Reply
    2. Sheryl says

      September 19, 2020 at 9:22 am

      This sounds like such a warm and nourishing sweet mix. Perfect for the autumn season or a rainy day!

      Reply
      • throughthefibrofog says

        September 21, 2020 at 7:27 am

        Yes! Perfect for the colder season I think 🙂

        Reply
    3. Katie Clark says

      September 16, 2020 at 12:06 pm

      This is a definite winner for fall her in Michigan. How would you freeze? Bag or container? I really need to stock up on some healthy go to meals when I'm feeling well.

      Reply
      • throughthefibrofog says

        September 16, 2020 at 8:20 pm

        Hi Katie, I tend to freeze in a container but a bag would work well too! Hope you like it. It must be beautiful in Michigan in the fall.

        Reply
        • Katie Clark says

          September 18, 2020 at 7:22 pm

          So proud of myself! Got the ingredients yesterday. Made it today. The fall sun is out and the maple leaves are turning oranges, reds, and yellows already. Perfect for greeting my husband after he had a long road trip. Easy, but delishes.

          Reply
          • throughthefibrofog says

            September 18, 2020 at 8:39 pm

            Oh amazing Katie! So happy you felt well enough to go shopping and make the chowder. I'm glad you found it easy, and hope you both enjoy the meal!

            Reply
    4. Alison says

      September 15, 2020 at 3:33 pm

      This looks delicious! If this cool weather sticks around, I may be making this one soon! Otherwise, I'll make it as soon as it stays chilly. This looks perfect for me to do as a lunch for myself - Al will be full-time at some point in October we think, so this would be great to make then(when he's home, I'd rather we made/had something for both of us, and he's not a fan of sweet potatoes). I've also got an immersion blender, so that aspect will be easy too! So looking forward to this!

      Reply
      • throughthefibrofog says

        September 16, 2020 at 8:17 pm

        Really hope you like it Alison! I've been making a triple batch and then freezing for an easy lunch or dinner to reheat. Super easy recipe, and yes, immersion blender will work perfectly.

        Reply
    5. Shruti Chopra says

      September 15, 2020 at 11:08 am

      Yumm... This is such a lovely wholesome looking soup!

      That time of the year is approaching when we love that thick creamy soup - it's just so comforting and this soup reminds me of that.

      I'll have to give this one a go!

      Reply
      • throughthefibrofog says

        September 16, 2020 at 8:16 pm

        Hope you enjoy it! Perfect for a cosy night in during the Mumbai monsoons maybe?!

        Reply

    Leave a Reply Cancel reply

    Your email address will not be published. Required fields are marked *

    Recipe Rating




    Primary Sidebar

    Hi, I’m Claire. After a diagnosis of MCAS I began to follow a low histamine diet, which has helped me manage my symptoms. Here I hope to show that a restrictive diet can still be full of flavourful meals, and help you enjoy being creative in the kitchen.

    More about me →

    Easter Treats

    • cardamom apple fritters on a wooden board.
      Cardamom Apple Fritters
    • honey spelt cookies on a wire rack.
      Honey Spelt Cookies
    • maple syrup flapjacks on parchment paper on a wire rack.
      Maple Syrup Flapjacks
    • cardamom oatmeal cookies
      Cardamom Oatmeal Cookies
    • blackberry oatmeal cookies next to a bowl of blackberries.
      Blackberry Oatmeal Cookies
    • oatmeal bliss balls on a wooden board.
      Oatmeal Bliss Balls

    Featured On

    company names including Parade, Feed Feed, yahoo, finding vegan and food gawker.

    Popular Recipes

    • creamy paprika chicken in a light grey skillet.
      Creamy Paprika Chicken
    • beetroot butternut squash salad in a cream bowl.
      Butternut and Beetroot Salad
    • pesto ricotta pasta in a light grey bowl on a beige cloth with a for on it next to a glass jar of pesto.
      Ricotta Pesto Pasta
    • cooked frozen cauliflower rice garnished with parsley in a cream bowl on a blue cloth.
      How to Cook Frozen Cauliflower Rice

    As an Amazon associate I earn from qualifying purchases.

    Please see my disclaimer. I am not a doctor or healthcare professional. All posts are for informational purposes only and do not constitute medical advice in any way.

    veda ambassador logo.

    Footer

    ↑ back to top

    About

    • About Me
    • Disclaimer
    • Accessibility
    • Privacy Policy

    Newsletter

    • Sign Up! for emails and updates

    Contact

    • Contact Me

    Copyright © 2023 Through The Fibro Fog