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30-min Corn Chowder

If you need a quick and nourishing meal made from basic ingredients - try this veggie-packed 30-min Corn Chowder

This is an uncertain time for everyone, but one way to help calm your nerves and take care of your physical body is to feed it nourishing food. Cooking is a great way to de-stress, connect with and share with family members. You can get the kids involved in adding ingredients to the pot or stirring the soup.

Made from shelf-stable ingredients like beans and coconut milk, frozen corn, and easy-to-swap veggies like sweet potatoes, kale, carrots, and bell peppers, this 30-min Corn Chowder comes together easily and saves well for meal prep or in the freezer. You can swap out the sweet potatoes for regular potatoes, use frozen vegetable instead of fresh, or swap out the carrots/bell pepper/kale for whatever you have. I used an organic three bean blend but any type of beans works.


  • 1 tbsp olive oil

  • 1 yellow onion, chopped

  • 4 cloves garlic, minced

  • 5 C veg broth

  • 1 tsp garlic powder

  • 2 tsp dried oregano

  • 2 tsp ground cumin

  • 2 tsp paprika

  • 1/4 tsp cayenne

  • 1 jalapeño, seeded and minced

  • 1/4 tsp sea salt

  • 1/4 tsp ground black pepper

  • 3 tbsp tomato paste

  • 2 large carrots, chopped (about 1 C)

  • 1 large or 2 small sweet potatoes, chopped (skin on)

  • 1 bell pepper, chopped

  • 3 C kale, chopped (about 1/2 bunch)

  • 2 C frozen corn or kernels from 3 ears fresh corn

  • 1, 15 oz can beans of choice (pinto, black, cannelini, etc.)

  • 1, 15 oz can full fat coconut milk

  • optional garnish - fresh cilantro


  1. add olive oil to large pot on medium heat

  2. add in onions and pinch of salt, cook for 5 min until translucent

  3. add in garlic, tomato paste, jalapeño, and spices, stir well to combine and cook another 2 min

  4. add in sweet potatoes, carrots, and bell pepper, stir to combine and cook another 2 min

  5. add in broth, bring to a boil, turn down heat, cover and simmer for 10 min

  6. add in kale, corn, beans, and coconut milk, cook until warmed through (about 8-10 min)

  7. garnish with fresh cilantro if desired

Enjoy and stay safe :)

Xx, Kara

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