Mealie Soup
Warm, comforting, and bursting with flavor, Mealie Soup is a luscious sweet corn soup that's perfect for any season. This creamy, golden-hued dish blends sweet corn kernels with hearty potato, aromatic onion, and a hint of garlic, all simmered in a rich vegetable stock and seasoned with cumin and paprika for an earthy, smoky depth. Finished with a swirl of heavy cream or coconut milk for a dairy-free twist, this versatile soup can be easily adapted for vegan diets by using olive oil in place of butter. Whether pureed until silky smooth or left slightly chunky for added texture, Mealie Soup is an easy-to-make crowd-pleaser ready in just 40 minutes. Serve it hot, garnished with fresh parsley or cilantro, and pair it with crusty bread for a nourishing meal that’s as satisfying as it is wholesome. Perfect for weeknight dinners or cozy lunches, this recipe is a must-try for fans of comforting soups!
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Recipe Information
Ingredients
- 4 cups sweet corn kernels (fresh, canned, or frozen)
- 1 medium potato, peeled and diced
- 1 medium onion, finely chopped
- 2 cloves garlic cloves, minced
- 4 cups vegetable stock
- 1 cup heavy cream (or coconut milk for a dairy-free option)
- 2 tablespoons butter (or olive oil for a vegan version)
- 1 teaspoon ground cumin
- 1 teaspoon paprika
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 2 tablespoons fresh parsley or cilantro, chopped (optional, for garnish)
Instructions
In a large pot, heat the butter or olive oil over medium heat.
Add the chopped onion and sauté for 3-4 minutes, or until translucent.
Stir in the minced garlic, ground cumin, and paprika and cook for another 1 minute until fragrant.
Add the diced potato and sweet corn kernels to the pot and stir to coat in the spices.
Pour in the vegetable stock and bring the mixture to a boil.
Reduce the heat to low, cover, and simmer for 20 minutes, or until the potato is tender.
Using an immersion blender, puree the soup until smooth. Alternatively, you can blend the soup in batches using a countertop blender. If you prefer a chunkier texture, blend only part of the soup and leave some of the vegetables intact.
Stir in the heavy cream or coconut milk and simmer for another 5 minutes.
Season with salt and black pepper to taste.
Ladle the soup into bowls and garnish with fresh parsley or cilantro, if desired.
Serve hot with crusty bread or a side of your choice.
Nutrition Facts
Calories |
2295 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 128.2 g | 164% | |
| Saturated Fat | 73.2 g | 366% | |
| Polyunsaturated Fat | 2.9 g | ||
| Cholesterol | 330 mg | 110% | |
| Sodium | 4824 mg | 210% | |
| Total Carbohydrate | 268.6 g | 98% | |
| Dietary Fiber | 39.1 g | 140% | |
| Total Sugars | 76.7 g | ||
| Protein | 52.7 g | 105% | |
| Vitamin D | 0.5 mcg | 2% | |
| Calcium | 408 mg | 31% | |
| Iron | 12.8 mg | 71% | |
| Potassium | 5109 mg | 109% | |
*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.
