Heart-Healthy Cream of Corn Soup
Warm, comforting, and undeniably nutritious, this Heart-Healthy Cream of Corn Soup is a wholesome twist on a classic favorite. Made with fresh, sweet corn kernels, creamy russet potato, and low-sodium vegetable broth, this recipe uses unsweetened almond milk to achieve a velvety texture without heavy cream. With a fragrant blend of garlic, onion, cumin, and a hint of black pepper, each spoonful bursts with flavor while supporting heart health. A garnish of fresh parsley or cilantro offers a vibrant, herbaceous finish, perfect for cozy dinners or light lunches. Vegetarian, dairy-free, and packed with fiber, this quick 45-minute soup is a nutritious meal option for the whole family. Get ready to serve up a bowl of health and comfort that’s as delightful as it is good for you!
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Recipe Information
Ingredients
- 1 tablespoon Olive oil
- 1 medium Yellow onion, finely chopped
- 3 cloves Garlic, minced
- 3 cups Fresh corn kernels (from about 4 ears of corn or 3 cups)
- 4 cups Low-sodium vegetable broth
- 1 medium Russet potato, peeled and diced
- 1 leaf Bay leaf
- 0.5 teaspoon Salt
- 0.25 teaspoon Black pepper
- 0.5 teaspoon Ground cumin
- 1 cup Unsweetened almond milk
- 2 tablespoons Fresh parsley or cilantro, chopped (for garnish)
Instructions
Heat the olive oil in a large pot over medium heat. Add the chopped onion and sauté until translucent, about 5 minutes.
Add the minced garlic and cook for an additional 1 minute until fragrant.
Stir in the fresh corn kernels, diced potato, and cumin. Cook for 2-3 minutes, allowing the flavors to meld.
Add the vegetable broth, bay leaf, salt, and pepper. Bring the mixture to a boil, then reduce the heat to low and let it simmer for 20 minutes, or until the potatoes are tender.
Remove the pot from heat, and discard the bay leaf. Use an immersion blender to puree the soup until smooth. Alternatively, you can blend the soup in batches using a blender, but make sure to cool it slightly before doing so.
Return the soup to the pot if using a stand blender and stir in the almond milk until well incorporated. Reheat gently on low heat if needed, but do not boil.
Taste and adjust the seasoning with more salt or pepper if desired.
Serve hot, garnished with chopped parsley or cilantro for a fresh finish.
Nutrition Facts
Calories |
834 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 22.5 g | 29% | |
| Saturated Fat | 3.1 g | 16% | |
| Polyunsaturated Fat | 2.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1968 mg | 86% | |
| Total Carbohydrate | 150.6 g | 55% | |
| Dietary Fiber | 15.9 g | 57% | |
| Total Sugars | 29.6 g | ||
| Protein | 21.7 g | 43% | |
| Vitamin D | 2.2 mcg | 11% | |
| Calcium | 560 mg | 43% | |
| Iron | 5.4 mg | 30% | |
| Potassium | 3131 mg | 67% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
