Corn, bean and yam chowder Recipe

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Ingredients:

Serving

2 cups frozen corn kernels
1 tbsp olive oil
1 onion, chopped
2 cloves garlic, minced
1 red pepper, diced
2 large yams, peeled and diced
1 tsp chili powder
5 cups chicken stock
1/2 tsp hot sauce ( i use tobasco)
1 bay leaf
salt (to taste)
black pepper (to taste)
2 (19 oz) cans kidney beans, drained and rinsed
1/2 cup sour cream
1/4 cup chopped cilantro

Directions:

Heat oil in a large pot over medium-high heat.
Add onion and saute until soft and slightly browned.
Add garlic, red pepper, yams and chili powder.
Saute for 2-3 mins.
Add chicken stock and hot pepper sauce, bring to a boil and simmer for about 10 min.
Add corn, beans and bay leaf.
Add extra chicken stock to achieve desired cosistency.
Simmer for 5-10 minutes or until vegetables are fork tender (or to your liking) Remove bay leaf and season with salt and pepper.
Ladle soup into bowls and top with sour cream and fresh cilantro.
Serve with fresh, sliced, warm sourdough bread or crusty rolls.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	208.6 Kcal (873 kJ)
Calories from fat	63.79 Kcal
		% Daily Value*
Total Fat	7.09g	11%
Cholesterol	12.71mg	4%
Sodium	340.89mg	14%
Potassium	489.55mg	10%
Total Carbs	26.99g	9%
Sugars	6.99g	28%
Dietary Fiber	3.13g	13%
Protein	9.92g	20%
Vitamin C	27.7mg	46%
Iron	0.3mg	2%
Calcium	50.4mg	5%

Amount Per 100 g
Calories	65.46 Kcal (274 kJ)
Calories from fat	20.02 Kcal
		% Daily Value*
Total Fat	2.22g	11%
Cholesterol	3.99mg	4%
Sodium	106.98mg	14%
Potassium	153.63mg	10%
Total Carbs	8.47g	9%
Sugars	2.19g	28%
Dietary Fiber	0.98g	13%
Protein	3.11g	20%
Vitamin C	8.7mg	46%
Iron	0.1mg	2%
Calcium	15.8mg	5%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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