High Protein Sweet Corn Soup

Creamy, comforting, and packed with plant-based protein, this High Protein Sweet Corn Soup is the perfect blend of wholesome ingredients and delicious flavor. Featuring sweet corn kernels, creamy almond milk, and protein-rich tofu, this velvety soup is both satisfying and nutritious. Enhanced with aromatic sautéed garlic, ginger, and onion, it offers a subtle depth of flavor, while a hint of nutritional yeast adds a savory, cheesy note. Thickened with a cornstarch slurry for a luxurious texture, this soup is finished with a sprinkle of fresh scallions or cilantro for a burst of color and freshness. Whether you're looking for a quick weekday dinner or a prepped meal for lunch, this dairy-free, high-protein soup is a warming, one-pot wonder that comes together in just 30 minutes. Perfect for vegans, vegetarians, and anyone seeking a healthy, protein-packed meal option!

Nutriscore Rating: 82/100

Prep Time:10 mins

Cook Time:20 mins

Total Time:30 mins

Servings: 4

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)

Directions

Step 1

Heat the olive oil in a large pot over medium heat.

Step 2

Add the diced onion, minced garlic, and grated ginger, and sauté for 2-3 minutes until the onion is translucent and fragrant.

Step 3

Stir in the sweet corn kernels and cook for another 2 minutes.

Step 4

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.

Step 5

Reduce the heat to a simmer and cook for 8-10 minutes until the corn is tender.

Step 6

While the soup simmers, blend the firm tofu and almond milk in a high-speed blender until smooth and creamy.

Step 7

In a small bowl, mix the cornstarch with water to create a slurry, ensuring there are no lumps.

Step 8

Add the tofu-almond milk mixture, nutritional yeast (if using), cornstarch slurry, salt, and black pepper to the soup pot.

Step 9

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.

Step 10

Return the reserved corn kernels to the soup for texture and heat everything gently for 2-3 more minutes, stirring frequently.

Step 11

Adjust seasoning with additional salt or pepper if needed.

Step 12

Ladle the soup into bowls and garnish with chopped scallions or cilantro before serving.

Nutrition Facts

Serving size	1860.7 grams (1860.7g)

Amount per serving	% Daily Value*
Calories	1362

Total Fat 62.20g	80%
Saturated Fat 9.20g	46%
Polyunsaturated Fat 4.80g
Cholesterol 0mg	0%
Sodium 3226mg	140%
Total Carbohydrate 151.00g	55%
Dietary Fiber 29.90g	107%
Total Sugars 40.00g
Protein 69.60g	139%

Vitamin D 150IU	750%
Calcium 2441mg	188%
Iron 14mg	78%
Potassium 3372mg	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.

Source of Calories

Fat: 38.8%

Protein: 19.3%

Carbs: 41.9%