corn soup- anti-cancer recipes- cook for your life

Corn Soup

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Clock Icon for Prep Time 30 min prep
Person Icon for Serving Size 4 servings
Carrot Icon for Number of Ingredients Size 9 ingredients

This mildly spicy corn soup is a wonderful way to use fresh corn on the cob. Enjoy the late summer abundance of delicious corn without hesitation, and it’s pretty easy to put together too....


Ingredients


  • 6 ears of corn ( see Ann’s tips for frozen option)
  • 1 small poblano pepper (see Ann’s Tips)
  • 2 tablespoons olive oil
  • ½ medium red onion, chopped
  • Salt and pepper, to taste
  • 1 garlic clove, sliced
  • 1½ cups of corn-cob stock or water, or to taste
  • Cilantro, for garnish
  • ½ avocado, diced

Nutrition Facts

Calories

329 cals

Fat

13 g

Saturated Fat

2 g

Polyunsaturated Fat

2 g

Monounsaturated Fat

8 g

Carbohydrates

53 g

Sugar

10 g

Fiber

8 g

Protein

10 g

Sodium

783 mg

Directions

  1. Cut the kernels off the cobs, setting the cobs aside. It’s best to do this directly into a large bowl to stop the kernels from flying all over the kitchen counter. Puree the corn kernels in a food processor or with an immersion blender. Set aside
  2. Put the empty cobs into a small stockpot. Cover with water and bring to a boil. Cover, turn the heat down to medium low and simmer for 20 minutes. Remove the cobs, strain and set broth aside.
  3. Meanwhile, place the poblano pepper directly on the burner over high flame. Turn with tongs to evenly char the skin. Place in a bowl and cover tightly with plastic wrap. Let sit at least 10 minutes to steam. (see Ann’s Tips)
  4. In a medium stockpot, heat the olive oil over medium heat. Add the red onion and cook for 5 minutes, stirring occasionally until tender. Sprinkle with salt and pepper. Add the garlic and cook for another 3 minutes or until the garlic starts to color.
  5. Add in the pureed corn and cook, stirring, for 3 minutes. Add 1 1/2 cups of corn stock.  If the soup looks too thick add more stock - it should have the consistency of heavy cream. Bring to a boil. Turn the flame down to low and simmer for 15 -20 minutes to blend the flavors.
  6. While the soup is simmering, deseed and peel the charred skin off the poblano pepper. Chop.
  7. Taste the soup for seasonings. Top with cilantro, diced avocado and poblano peppers.

Chef Tips

This soup can be made with five cups of frozen corn instead of fresh corn. And  instead of the corn broth, use some good chicken stock, or a light tasting vegetable stock.

As the peppers are condiments for the soup, roast and deseed the peppers ahead of time. They will keep for three days in the fridge, and as long as a week if covered in oil.

Poblanos are the mildly spicy large dark green peppers often used in Mexican cooking. They can be found in many supermarkets and in Latino specialty markets. Poblanos are quite mild, to add more of a kick to the soup’s fixings, roast two to three jalapeno peppers  the same way as described above. For milder heat, roast a small green pepper instead.

Registered Dietitian Approved

Our recipes, articles, videos, and more content are reviewed by our Registered Dietitian Kate Ueland, MS, RD, CSO, a board-certified specialist in oncology nutrition, to ensure that each is backed with scientific evidence and follows the guidelines set by the Oncology Nutrition for Clinical Practice, 2nd Ed., published by the Oncology Nutrition Dietetic Practice Group, a professional interest group of the Academy of Nutrition and Dietetics, and the American Institute for Cancer Research and the American Cancer Society.


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