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UnityPoint Clinic Urgent Care - Sunnybrook

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Sioux City, IA 51106

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#EatWellLiveWell: Red Pepper Potato Chowder

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Healthy Red Pepper Potato Chowder

Everyone loves a warm bowl of soup, especially as the cool days of fall arrive. If you’re trying to eat healthy, can you still enjoy thicker soups like chowder? With recipes like our red pepper potato chowder, you absolutely can, and even improve your health at the same time! Including peppers in this delicious mainstay adds many benefits.

  • Get your vitamin K. Essential to the clotting function of our blood, vitamin K is a must in any diet.
  • Excellent source of folate. Folate, found in abundance in bell peppers, supports the functioning of red blood cells and is important for expecting mothers, as it helps in the prevention of certain types of birth defects.
  • Loaded with vitamins. Antioxidants, such as vitamin A and vitamin C, abound in bell peppers and are known to help prevent cell damage. Vitamin B, and it’s proper cell functioning benefits are also present.

Ready to get your chowder on? Check out the recipe below:

Recipe: Red Pepper Potato Chowder

Servings: 8
Calories: 225 per serving
Prep time: 40 minutes


  • 1 tablespoon butter
  • 2 stalks celery, finely chopped
  • 2 cloves garlic, minced
  • 1 onion, finely chopped
  • 1 large sweet red pepper, diced
  • Salt
  • Pepper
  • 2 cups reduced-sodium vegetable or chicken broth
  • 4 red potatoes cut into 1/2-inch (1 cm) cubes
  • 3 cups corn kernels (fresh or frozen, thawed)
  • 2 tablespoons all-purpose flour or cornstarch
  • 1 1/2 cups 10% or 18% cream
  • Chopped fresh basil


  1. Melt butter over medium heat in a large pot.
  2. Place celery, onion, red pepper, garlic, ¾ tsp (3 mL) salt and ¼ tsp (1 mL) pepper in the pot with the melted butter and sauté for about 5 minutes, making sure the onions are softened.
  3. Add and stir the broth, corn, potatoes and 2 cups (500 mL) water; bring to a boil over high heat. Reduce heat, cover and simmer for 10 minutes or until potatoes are almost tender.
  4. Now increase heat to medium and whisk flour into cream and gradually stir into the pot. Leave uncovered and simmer for about 5 minutes, stirring often, until slightly thickened. Avoid boiling.
  5. Sprinkle basil, salt and pepper to taste, serve and enjoy!

Nutrition Information:

225 calories, 7.3 grams of fat, 37.4 grams of carbohydrates, 5.5 grams of protein, 21 mg of cholesterol, 94 mg of sodium