High Protein Sweet Corn Soup
Elevate your comfort food game with this High Protein Sweet Corn Soup, a creamy and nutritious delight that's perfect for any time of year. Packed with tender sweet corn kernels and enriched with protein from firm tofu and almond milk, this wholesome soup is as satisfying as it is flavorful. Fresh ginger, garlic, and onions lend aromatic depth, while a splash of vegetable broth and optional nutritional yeast enhance its savory profile. Pureed for silky smoothness—and with reserved corn kernels for added texture—this soup is a protein-rich twist on a classic favorite. Ready in just 30 minutes, it's ideal for quick, healthy lunches or cozy dinners. Garnish with fresh scallions or cilantro for a vibrant finish, and enjoy a bowl of plant-based goodness that warms both body and soul! Perfect for high-protein diet seekers and fans of vegan recipes alike.
Log this recipe in SnapCalorie
Recipe Information
Ingredients
- 2 cups sweet corn kernels (fresh or frozen)
- 3 cups vegetable broth
- 1.5 cups unsweetened almond milk (or any plant-based milk for high protein)
- 1 cup firm tofu (protein boost)
- 1 small onion, diced
- 2 cloves garlic, minced
- 2 teaspoons olive oil
- 1 teaspoon fresh ginger, grated
- 1 tablespoon cornstarch
- 2 tablespoons water
- 2 tablespoons nutritional yeast (optional, for flavor)
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- 2 tablespoons chopped scallions or cilantro (for garnish)
Instructions
Heat the olive oil in a large pot over medium heat.
Add the diced onion, minced garlic, and grated ginger, and sauté for 2-3 minutes until the onion is translucent and fragrant.
Stir in the sweet corn kernels and cook for another 2 minutes.
Reserve 1/2 cup of the sweet corn kernels for later use. Add the remaining kernels to the pot with the vegetable broth and bring to a boil.
Reduce the heat to a simmer and cook for 8-10 minutes until the corn is tender.
While the soup simmers, blend the firm tofu and almond milk in a high-speed blender until smooth and creamy.
In a small bowl, mix the cornstarch with water to create a slurry, ensuring there are no lumps.
Add the tofu-almond milk mixture, nutritional yeast (if using), cornstarch slurry, salt, and black pepper to the soup pot.
Using an immersion blender, puree the soup until smooth, or blend in batches using a countertop blender for the same result. Be cautious with hot liquids.
Return the reserved corn kernels to the soup for texture and heat everything gently for 2-3 more minutes, stirring frequently.
Adjust seasoning with additional salt or pepper if needed.
Ladle the soup into bowls and garnish with chopped scallions or cilantro before serving.
Nutrition Facts
Calories |
1362 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 62.2 g | 80% | |
| Saturated Fat | 9.2 g | 46% | |
| Polyunsaturated Fat | 4.8 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 3226 mg | 140% | |
| Total Carbohydrate | 151.0 g | 55% | |
| Dietary Fiber | 29.9 g | 107% | |
| Total Sugars | 40.0 g | ||
| Protein | 69.6 g | 139% | |
| Vitamin D | 3.8 mcg | 19% | |
| Calcium | 2441 mg | 188% | |
| Iron | 14.0 mg | 78% | |
| Potassium | 3372 mg | 72% | |
*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.
