Mediterranean Diet Cream of Corn Soup
Indulge in the wholesome flavors of the Mediterranean Diet Cream of Corn Soup, a vibrant and healthy twist on a classic comfort dish. This dairy-free recipe combines sweet, fresh corn kernels with aromatic garlic and onion, all simmered in savory vegetable broth and enriched with unsweetened almond milk for a silky, creamy texture. Enhanced with a burst of fresh basil and parsley and a bright splash of lemon juice, this soup is both nourishing and deeply satisfying. Perfect for a cozy lunch or light dinner, it's quick to prepare and packed with Mediterranean-inspired ingredients like olive oil and fresh herbs, making it a heart-healthy choice without sacrificing flavor. Serve it warm, garnished with extra fresh herbs, for a bowl of pure sunshine that’s as beautiful as it is delicious.
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 1 medium yellow onion, chopped
- 3 cloves garlic cloves, minced
- 4 cups fresh corn kernels (about 4 ears of corn)
- 4 cups vegetable broth
- 1 cup unsweetened almond milk
- 1 teaspoon sea salt
- 0.5 teaspoon black pepper
- 2 tablespoons chopped fresh basil
- 2 tablespoons chopped fresh parsley
- 2 tablespoons lemon juice
Instructions
In a large pot, heat olive oil over medium heat.
Add the chopped onion and sauté for about 5 minutes until soft and translucent.
Stir in the minced garlic and cook for another minute until fragrant.
Add the fresh corn kernels to the pot and stir well to combine with the onions and garlic.
Pour in the vegetable broth and bring the mixture to a boil.
Once boiling, reduce the heat and let it simmer for 15 minutes until the corn is tender.
Using an immersion blender, puree the soup until smooth and creamy. Alternatively, carefully transfer the soup to a countertop blender and blend in batches.
Stir in the unsweetened almond milk and season with sea salt and black pepper. Adjust seasoning to taste.
Simmer the soup for an additional 5 minutes.
Remove from heat and stir in the chopped fresh basil, parsley, and lemon juice.
Ladle the soup into bowls and serve warm, garnished with extra fresh herbs if desired.
Nutrition Facts
Calories |
1442 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 47.6 g | 61% | |
| Saturated Fat | 7.4 g | 37% | |
| Polyunsaturated Fat | 6.2 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 4766 mg | 207% | |
| Total Carbohydrate | 236.5 g | 86% | |
| Dietary Fiber | 38.7 g | 138% | |
| Total Sugars | 51.7 g | ||
| Protein | 44.8 g | 90% | |
| Vitamin D | 2.2 mcg | 11% | |
| Calcium | 663 mg | 51% | |
| Iron | 11.5 mg | 64% | |
| Potassium | 3796 mg | 81% | |
*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.
