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Sweet Potato Corn and Kale Chowder

Serves 6-8 

1 tbs Canola oil 
2 med Carrots, chopped 
1 med Red onion, chopped 
1 stalk Celery, chopped 
1 large Red bell pepper; seeded and chopped 
1 large Sweet potato, peeled and chopped 
1 sprig Fresh thyme, minced 
¾ tsp Turmeric 
1 med Tomato, chopped 
5 cups Cold water or vegetable stock 
1 cup Fresh or frozen corn kernels 
3 cups Kale leaves, heavy stems removed and washed and chopped 
Salt and freshly ground white pepper to taste 
Cayenne pepper to taste 
1 tbs Cornstarch 
½ cup Chopped parsley 
½ cup Cashew pieces (optional) 

In large pot, heat canola oil over medium-high heat. Sauté carrots, onion, celery, pepper, and sweet potato for 3 minutes. Add thyme and turmeric; combine well with the vegetables. Add tomato and cold water and simmer for 20 minutes. Add the corn, kale, salt and white pepper, and simmer for 5 minutes. Season with cayenne. 

Combine cornstarch with 2 tsp cold water (but see cashew option below). With the soup simmering, stir in the cornstarch mixture, continue to stir, and simmer for 3 minutes. Remove from heat and stir in the parsley. 

If using cashews, use a blender or food processor to blend the cashews, cornstarch, and ¾ cup of soup broth. Return this mixture to the simmering soup and continue to simmer soup, stirring often for 3 minutes. 

From: The Whole Foods Market Cookbook, by Steve Petusevsky 

Per serving (347g): 158 Calories, 6.6g fat, 1g sat fat, 22.6g carbohydrate, 4.7g protein, 4.1g fiber, 139mg sodium