top of page

Veggie Chowder

A veggie filled soup sure to warm you up on cold winter nights!

Welcome back to our third month of Healthy Food Fridays! Here's a Veggie Chowder, filled with lots of vegetables. Swapping for vegetable stock helps lower fat content and increase fiber. The other vegetables such as corn, sweet potato, carrots, and celery, fiber, antioxidants, and cancer-fighting phytonutrients. Try this is quick, easy, and healthy meal.

Feel free to be creative and add your own vegetables!

It’s quick and easy to make. Hope you enjoy it!



  • 1 small onion, cut into ¼-inch dice (about 1 cup)

  • 6 small garlic cloves, minced (about 1 tablespoon)

  • 6 to 7 cups vegetable stock or no oil, low-sodium, store-bought vegetable stock

  • 6 cups fresh or frozen corn kernels (from 6 fresh cobs or about 24 ounces frozen)

  • 1 large sweet potato (about ¾ pound), scrubbed and cut into ¼-inch dice (about 3 cups)

  • 3 carrots, cut into ¼-inch dice (about 1 cup)

  • Celery, cut into ¼ inch dice (about 1 cup)

  • 1 teaspoon finely chopped fresh Thyme

  • ⅓ cup almond flour

  • Salt and pepper to taste


  1. Add the onion and garlic with 1 ½ cups of vegetable stock to a large pot. Cover the pot and bring to a boil. Then turn down the heat to a simmer until onions are fully cooked (almost translucent)

  2. Add the corn, sweet potato, carrots, celery and remaining vegetable stock to the pot. Set it simmer for about 15 minutes, or until the potatoes are soft.

  3. Create the flour mixture while waiting for the potatoes. Mix the almond flour with ⅓ cup of water, until it’s smooth.

  4. Add the thyme and flour mixture to the pot and let simmer for another minute to thicken


Disclaimer: All presented information is intended for informational purposes only. Statements within this site have not been evaluated or approved by the Food and Drug Administration, and is not intended to diagnose, treat, cure, or prevent any disease. Do not rely on this information as a substitute for a professional's medical advice, diagnosis, or treatment. If you have any concerns or questions about your health, please consult with a physician or other health-care professional.


Susan Iverson is a Human Resources intern at Breast Cancer Hawaii. She is a junior at University of Hawaii at Manoa and is majoring in Accounting and Human Resources. She is also the Vice President of Chapter Operations for the professional fraternity, Delta Sigma Pi: Rho Chi.

Hailey Mashino is an intern at Breast Cancer Hawaii. She’s expected to graduate in 2023 from Kalani High School to pursue a career in the medical or engineering field. She takes part in the HOSA academy and hopes to find more insight on her desired passion/career.

bottom of page