Cheesy Cauliflower & Sweet Potato Chowder

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A touch of vinegar stirred in at the end of cooking adds just enough acidity to cut through the rich broth in this creamy soup.

By
Breana Lai Killeen, M.P.H., RD
A portrait of Breana Killeen, M.P.H., RD
Breana Lai Killeen, M.P.H., RD

Breana Lai Killeen, M.P.H, RD, is a Chinese and Jewish chef and dietitian who has worked in all facets of the food world. She is a recipe developer, culinary nutritionist and marketing specialist with more than 15 years of experience creating editorial and digital content for top food and kitchen brands.

EatingWell's Editorial Guidelines
Updated on April 19, 2024
Tested by
EatingWell Test Kitchen
Eating Well Bio Page
Tested by EatingWell Test Kitchen

The EatingWell Test Kitchen is comprised of a group of culinary professionals who develop and test our recipes. Our recipes go through a rigorous process, which includes testing by trained recipe testers, using different equipment (e.g., gas and electric stoves) and a variety of tools and techniques to make sure that it will really work when you make it at home. Testers shop major supermarkets to research availability of ingredients. Finally, a Registered Dietitian reviews each recipe to ensure that we deliver food that's not only delicious, but adheres to our nutrition guidelines as well. Learn more about our food philosophy and nutrition parameters.

Meet the EatingWell Test Kitchen
Reviewed by Dietitian
Emily Lachtrupp, M.S., RD
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Reviewed by Dietitian Emily Lachtrupp, M.S., RD

Emily Lachtrupp is a registered dietitian experienced in nutritional counseling, recipe analysis and meal plans. She's worked with clients who struggle with diabetes, weight loss, digestive issues and more. In her spare time, you can find her enjoying all that Vermont has to offer with her family and her dog, Winston.

EatingWell's Editorial Guidelines
Cheesy Cauliflower & Sweet Potato Chowder
Photo: Photography / Greg DuPree, Styling / Ali Ramee / Christine Keely
Active Time:
25 mins
Total Time:
35 mins
Servings:
5
Nutrition Profile:
Nut-Free Soy-Free Vegetarian Egg-Free Low-Calorie
Jump to Nutrition Facts
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Ingredients

  • 2 tablespoons extra-virgin olive oil

  • 1 cup chopped onion

  • ½ cup chopped carrot

  • ½ cup chopped celery

  • 2 cups cauliflower florets

  • 1 cup diced sweet potato

  • 2 teaspoons chopped fresh thyme

  • 1 bay leaf

  • ½ teaspoon salt

  • ½ teaspoon ground pepper

  • ¼ cup whole-wheat flour

  • 2 cups low-sodium no-chicken broth or vegetable broth

  • 2 cups reduced-fat milk

  • 1 cup shredded Cheddar cheese, plus more for garnish

  • ¾ cup frozen corn kernels

  • 1 teaspoon white-wine vinegar

Directions

  1. Heat oil in a large pot over medium heat. Add onion, carrot and celery; cook, stirring, until soft, about 5 minutes. Add cauliflower, sweet potato, thyme, bay leaf, salt and pepper. Cook, stirring occasionally, for 3 minutes. Sprinkle flour over the vegetables and cook, stirring, for 1 minute. Add broth and milk and bring to a simmer. Adjust heat to maintain a simmer, cover and cook until the vegetables are soft, about 10 minutes.

  2. Stir in cheese, corn and vinegar. Cook, stirring, until the cheese is melted and the corn is hot, about 3 minutes more. Discard the bay leaf. Serve sprinkled with more cheese, if desired.

Originally appeared: EatingWell Magazine, January/February 2022

Nutrition Facts (per serving)

293 Calories
16g Fat
28g Carbs
12g Protein
Nutrition Facts
Servings Per Recipe 5
Serving Size generous 1 cup
Calories 293
% Daily Value *
Total Carbohydrate 28g 10%
Dietary Fiber 4g 14%
Total Sugars 10g
Protein 12g 24%
Total Fat 16g 21%
Saturated Fat 6g 30%
Cholesterol 30mg 10%
Sodium 529mg 23%
Potassium 584mg 12%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

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