Low Sodium Sweet Corn Soup
Creamy, comforting, and heart-healthy, this Low Sodium Sweet Corn Soup is a must-try for anyone craving a wholesome bowl of warmth without the extra salt. Featuring fresh, naturally sweet corn kernels, unsalted vegetable stock, and a medley of sautéed aromatics like onion, garlic, celery, and carrot, this soup strikes the perfect balance of light yet satisfying. Blended to velvety perfection, it gets a healthy twist with unsweetened almond milk, making it a dairy-free delight. Ready in just 35 minutes, this low-sodium soup is perfect for anyone watching their sodium intake without sacrificing flavor. Garnish with fresh parsley or cilantro for an added pop of brightness, and enjoy this cozy classic as a soothing starter or a light meal on its own. Perfect for weeknights or as a nutritious addition to your meal plan!
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Recipe Information
Ingredients
- 3 cups Fresh corn kernels (from about 4 ears of corn)
- 3 cups Unsalted vegetable stock
- 1 medium Yellow onion, finely chopped
- 2 cloves Garlic, minced
- 1 Celery stalk, diced
- 1 Carrot, peeled and diced
- 1 cup Unsweetened almond milk (or low-sodium plant-based milk)
- 2 tablespoons Olive oil
- 0.25 teaspoons Ground black pepper
- 0.5 teaspoons Ground cumin (optional, for added flavor)
- 2 tablespoons Fresh parsley or cilantro, chopped (optional, for garnish)
Instructions
Heat the olive oil in a large pot over medium heat.
Add the chopped onion, garlic, celery, and carrot to the pot. Sauté for 5–7 minutes until the vegetables are softened but not browned.
Add the fresh corn kernels to the pot and stir well to combine with the other vegetables. Cook for another 3 minutes.
Pour in the unsalted vegetable stock and bring the mixture to a boil. Once boiling, reduce the heat to a simmer, cover, and let cook for about 15 minutes to allow the flavors to meld.
Using an immersion blender, carefully puree the soup in the pot until smooth. Alternatively, transfer the soup in batches to a countertop blender, blending until smooth and returning it to the pot.
Stir in the unsweetened almond milk and season with the ground black pepper and optional cumin. Heat the soup over low heat for another 2–3 minutes, ensuring it is heated through but not boiling.
Taste the soup and adjust the seasoning if needed, keeping in mind the low-sodium requirement.
Ladle the soup into bowls and garnish with chopped parsley or cilantro if desired. Serve warm.
Nutrition Facts
Calories |
889 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 37.9 g | 49% | |
| Saturated Fat | 5.7 g | 29% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 447 mg | 19% | |
| Total Carbohydrate | 135.4 g | 49% | |
| Dietary Fiber | 21.1 g | 75% | |
| Total Sugars | 52.7 g | ||
| Protein | 21.9 g | 44% | |
| Vitamin D | 2.5 mcg | 12% | |
| Calcium | 615 mg | 47% | |
| Iron | 5.9 mg | 33% | |
| Potassium | 2565 mg | 55% | |
*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.
