You may wonder, how can low-fat be Creamy? It turns out that when you are vegan, there are many ways to create rich and thick soups without adding heavy cream or butter. I am happy to report that you can have your creamy soup and eat it too! In this recipe, we will use one of the simplest ways I know by using a very humble vegetable that may surprise you.
Cream of corn soup is another soup that can be prepared in less than 30 minutes if you can multi-task!
Dicing and cubing is what will take the most time. I tweaked the original recipe by adding some curry powder but it isn’t necessary. It does add a nice depth and beautiful golden hue to the soup though. You can add other vegetables to the base like eggplant, sweet potato, or artichokes depending on what you have at home. It is all good!
Is corn good for you?
Beware: most of the corn grown in the US is designed for livestock and as a result, is genetically modified, so it is best to look for organic corn (fresh, in cans, or frozen). There has been a lot of bad press about corn syrup and rightfully so, but eaten whole and organic, corn has a lot to offer from a nutritional standpoint. It is high in vitamin C, loaded with fiber, B vitamins, minerals like zinc, magnesium, copper, and manganese.
3 things you may not know corn can do for you:
1. Because it is rich in lutein and zeaxanthin, corn protect eyes from cataract and oxidative stress.
2. Corn regulates blood sugar (the absorption, and release of insulin into the body) so it is good for people with diabetes.
3. Certain nutrients in corn helps replenish hair natural sheen.
Fun facts about corn
– It is grown on all continents except Antarctica.
– An average ear of corn has 800 kernels and 16 rows!
– Cobs are flowers and the kernels are seeds.
– It is the main ingredient in most dry pet food.
– When the first settlers came to America, corn was so precious, it was exchanged like money for other valuable goods.
Low-Fat Curry Cream of Corn Soup
- 4 cups water
- 1 cube vegetable broth
- 1 Tbsp soy sauce
- 1 tbsp vegetable oil
- 1 medium yellow onion diced
- 1-2 cloves minced garlic
- 1 large carrot diced
- 1 stalk cerely diced
- 1 large potato diced
- 1/2 cup cooked chickpeas
- 1 can yellow corn
- 1 tbsp curry powder
- 1 tsp smoked paprika
- 1 tsp black pepper
- 1/2 diced avocado
- 1 cup minced fresh herbs (cilantro, basil, parsley) optional
- Heat up 4 cups of water, add the cube of bouillon and the soy sauce and cover.
- Heat up oil, add the diced onions and cook for a few minutes.
- Add the garlic, the carrots and celery and stir. Add some salt and cover.
- Add the chickpeas and the curry powder and stir.
- Gently pour the vegetables into the hot broth (be careful not to brun yourself), add the diced potatoes and the smoked paprika.
- Cook for 10-12 minutes covered.
- When the potatoes are cooked, add the corn, black pepper and stir.
- Taste and season.
Make the cream
- Place 1 cup of vegetables with a little liquid into a blender and process.
- Pour back into the soup and mix.
- Pour into individual bowls. You can add diced avocados, fresh cilantro and some hearty bread.
If you don't have curry, you can substitute it with turmeric to get that rich gold color.
You can also add roasted red peppers at the end for a nice dash of vibrant color!
I have added artichoke hearts and even eggplants and it was incredible.
So play with this recipe and let me know how it turned out!