Heart-Healthy Cream of Corn Soup

Savor the comforting goodness of our Heart-Healthy Cream of Corn Soup, a wholesome and creamy dish that’s packed with flavor yet light on guilt. This dairy-free recipe transforms fresh corn kernels, russet potatoes, and aromatic spices like cumin into a luscious, velvety soup, all while keeping it low-fat and nutrient-rich. A splash of unsweetened almond milk adds a silky finish, enhancing its creamy texture without heavy cream. Perfect as a light lunch or a warm starter, this easy-to-make soup is ready in just 45 minutes and garnished with fresh parsley or cilantro for a pop of color and zest. Plus, it's heart-smart, thanks to olive oil, low-sodium vegetable broth, and plant-based ingredients, making it a satisfying choice for health-conscious foodies.

Nutriscore Rating: 80/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 1 tablespoon Olive oil
• 1 medium Yellow onion, finely chopped
• 3 cloves Garlic, minced
• 3 cups Fresh corn kernels (from about 4 ears of corn or 3 cups)
• 4 cups Low-sodium vegetable broth
• 1 medium Russet potato, peeled and diced
• 1 leaf Bay leaf
• 0.5 teaspoon Salt
• 0.25 teaspoon Black pepper
• 0.5 teaspoon Ground cumin
• 1 cup Unsweetened almond milk
• 2 tablespoons Fresh parsley or cilantro, chopped (for garnish)

Directions

Step 1

Heat the olive oil in a large pot over medium heat. Add the chopped onion and sauté until translucent, about 5 minutes.

Step 2

Add the minced garlic and cook for an additional 1 minute until fragrant.

Step 3

Stir in the fresh corn kernels, diced potato, and cumin. Cook for 2-3 minutes, allowing the flavors to meld.

Step 4

Add the vegetable broth, bay leaf, salt, and pepper. Bring the mixture to a boil, then reduce the heat to low and let it simmer for 20 minutes, or until the potatoes are tender.

Step 5

Remove the pot from heat, and discard the bay leaf. Use an immersion blender to puree the soup until smooth. Alternatively, you can blend the soup in batches using a blender, but make sure to cool it slightly before doing so.

Step 6

Return the soup to the pot if using a stand blender and stir in the almond milk until well incorporated. Reheat gently on low heat if needed, but do not boil.

Step 7

Taste and adjust the seasoning with more salt or pepper if desired.

Step 8

Serve hot, garnished with chopped parsley or cilantro for a fresh finish.

Nutrition Facts

Serving size	1992.3 grams (1992.3g)

Amount per serving	% Daily Value*
Calories	834

Total Fat 22.50g	29%
Saturated Fat 3.10g	16%
Polyunsaturated Fat 2.00g
Cholesterol 0mg	0%
Sodium 1968mg	86%
Total Carbohydrate 150.60g	55%
Dietary Fiber 15.90g	57%
Total Sugars 29.60g
Protein 21.70g	43%

Vitamin D 88IU	439%
Calcium 561mg	43%
Iron 5mg	30%
Potassium 3131mg	67%

*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.

Source of Calories

Fat: 22.7%

Protein: 9.7%

Carbs: 67.6%