Heart-Healthy Creamy Corn Soup
Delight in the comforting flavors of this Heart-Healthy Creamy Corn Soup, a wholesome yet indulgent meal perfect for any season. Packed with vibrant vegetables like sweet corn, carrots, celery, and onions, and infused with the earthy aroma of dried thyme and a hint of garlic, this soup offers a nutrition boost without skimping on flavor. Made creamy with unsweetened almond milk instead of heavy cream, and simmered in low-sodium vegetable broth, it strikes the perfect balance between indulgence and health-conscious eating. This dairy-free, low-sodium recipe comes together in under 45 minutes, making it an excellent choice for weeknight dinners. Serve this silky, blended soup with a sprinkle of fresh parsley and a side of whole-grain bread for a heartwarming and nourishing meal that’s as good for your heart as it is for your taste buds.
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Recipe Information
Ingredients
- 1 tablespoon olive oil
- 1 medium yellow onion, chopped
- 2 garlic cloves, minced
- 2 celery stalks, chopped
- 1 large carrot, chopped
- 4 cups frozen corn kernels
- 4 cups low-sodium vegetable broth
- 2 cups unsweetened almond milk
- 1 bay leaf
- 1 teaspoon dried thyme
- 0.5 teaspoon ground black pepper
- 0.5 teaspoon salt
- 2 tablespoons fresh parsley, chopped
Instructions
Heat the olive oil in a large pot over medium heat.
Add the chopped onion and cook for about 5 minutes, until it becomes translucent.
Stir in the minced garlic, chopped celery, and chopped carrot, and sauté for an additional 5 minutes.
Add the frozen corn kernels to the pot and stir to combine.
Pour in the low-sodium vegetable broth and almond milk. Stir well.
Add the bay leaf, dried thyme, ground black pepper, and salt to the pot.
Bring the mixture to a gentle boil, then reduce the heat to low and let it simmer for about 15 minutes, stirring occasionally.
Remove the bay leaf. Use an immersion blender to blend the soup to your desired consistency. Alternatively, carefully transfer the soup in batches to a blender and process until smooth.
Once blended, taste and adjust seasoning if necessary.
Garnish with freshly chopped parsley before serving.
Serve hot with whole-grain bread or a light salad for a complete meal.
Nutrition Facts
Calories |
1097 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 30.6 g | 39% | |
| Saturated Fat | 4.7 g | 24% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2408 mg | 105% | |
| Total Carbohydrate | 199.0 g | 72% | |
| Dietary Fiber | 31.9 g | 114% | |
| Total Sugars | 68.2 g | ||
| Protein | 33.3 g | 67% | |
| Vitamin D | 4.4 mcg | 22% | |
| Calcium | 1088 mg | 84% | |
| Iron | 8.6 mg | 48% | |
| Potassium | 4325 mg | 92% | |
*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.
