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!

Nutriscore Rating: 74/100

Prep Time:10 mins

Cook Time:30 mins

Total Time:40 mins

Servings: 4

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)

Directions

Step 1

In a large pot, heat the butter or olive oil over medium heat.

Step 2

Add the chopped onion and sauté for 3-4 minutes, or until translucent.

Step 3

Stir in the minced garlic, ground cumin, and paprika and cook for another 1 minute until fragrant.

Step 4

Add the diced potato and sweet corn kernels to the pot and stir to coat in the spices.

Step 5

Pour in the vegetable stock and bring the mixture to a boil.

Step 6

Reduce the heat to low, cover, and simmer for 20 minutes, or until the potato is tender.

Step 7

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.

Step 8

Stir in the heavy cream or coconut milk and simmer for another 5 minutes.

Step 9

Season with salt and black pepper to taste.

Step 10

Ladle the soup into bowls and garnish with fresh parsley or cilantro, if desired.

Step 11

Serve hot with crusty bread or a side of your choice.

Nutrition Facts

Serving size	2342.5 grams (2342.5g)

Amount per serving	% Daily Value*
Calories	2295

Total Fat 128.20g	164%
Saturated Fat 73.20g	366%
Polyunsaturated Fat 2.90g
Cholesterol 330mg	110%
Sodium 4824mg	210%
Total Carbohydrate 268.60g	98%
Dietary Fiber 39.10g	140%
Total Sugars 76.70g
Protein 52.70g	105%

Vitamin D 18IU	90%
Calcium 408mg	31%
Iron 13mg	71%
Potassium 5109mg	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.

Source of Calories

Fat: 47.3%

Protein: 8.6%

Carbs: 44.1%