Ready in just 35 minutes, this Spicy Roasted Corn Soup, is made with nourishing, whole food ingredients for a delicious and creamy comfort food recipe you can feel good about eating. Prepare it ahead of time for a warm dinner or chilled lunch. Gluten free and Vegan options.
Last but not least in our full week of soup recipes, this dairy free blended soup is the perfect combination of sweet and spicy thanks to fresh roasted on the cob, chili sauce, and a few other wholesome ingredients for a tasty appetizer or filling main course.
Not Yo Mama’s Cream of Corn Soup
Does your family eat much corn? I’ll admit, I love my Creamy Sweet Corn Cauliflower Grits. However, other than that, we don’t eat it much. More often than not it gets a bad reputation for not being the healthiest of vegetables out there. However, that’s not entirely fair! After all, it’s still fresh and comes from the Earth, right? That means it has to have some benefits! Not to mention, this time of year it’s available in pretty much any farmer’s market and can be found all year long at your local grocery store. So, I decided to give corn another chance with an easy meal prep recipe and see if I can convert you into a corn-lover.
I’ll let you find out how good it is for yourself, though. Let’s get cookin’!
Is Corn Healthy?
There has been a whole lot of controversy regarding corn in the health industry. Is it good? Is it bad? Depending on who you talk to, the answer seems to always be changing. So, let’s get to the bottom of it once and for all!
The truth is, corn comes from the ground just like any other vegetable. That means that while it is primarily made up of carbs, it naturally contains some vitamins and minerals such as manganese, phosphorus, vitamin B6, and folate. Plus, it is a great source of fiber to keep you full and help regulate your digestive system! All in all, if you can digest it and aren’t following a low-carb diet, corn can be a great addition to a healthy diet!
5 Common Corn Myths
- Corn is high in sugar. While corn does contain some sugar. At only 3 grams per serving, it is much less than most people assume. Plus, they’re all naturally occuring!
- Corn can’t be digested. Some people may have specific health conditions in which medical professionals may advise against consuming corn, but for the average person, it is can easily be digested and adds some fiber to the diet.
- Corn contains gluten. The myth likely derives from the fact that corn is a grain. However, it is completely free of gluten!
- Corn has no nutritional benefits. A serving of corn provides small amounts of vitamin C, iron, calcium, and antioxidants to help boost your immunity. (source)
- Corn is low in protein. A good option for vegans and vegetarians, one serving of corn provides 3 grams of protein and can be paired with legumes for a complete protein source.
However, to get the most bang for your buck, at least when it comes to the nutritional benefits, it helps to eat corn during its peak harvesting season which just so happens to be from May through September! During this time, it is harvested and eaten fresh which helps retain more nutrients. Plus, recipes like this blender soup, increase the nutritional value by cooking the kernels.
For example, one study found that while cooking or roasting corn causes it to lose some of its vitamin C, it actually increases its antioxidant levels which can help boost your immunity.
Note: If you’re concerned about the use of GMOs on your corn, be sure to choose USDA-certified organic corn. Or ask the local farmers where their corn is grown!
The Secret to Great Flavor
Not only does roasted corn look pretty, thanks to the caramelization of the kernels that yields a golden flavor, but it also packs more flavor! Cooking it on a baking sheet helps concentrate the natural flavors of the corn and creates a sweet soup without adding any extra sugar or sweeteners.
How Do I Make Soup in a Blender?
The key to creating this blended soup is to first roast the corn! Then, it only takes a few steps, and you’re on your way to a creamy dinner. Start with our quick video tips. Then, just follow the steps below!
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First, preheat the oven, and toss the corn kernels in olive oil and sea salt before placing them on a baking tray. Let it roast for 15-20 minutes, making sure to shake it halfway through to prevent it from burning. The kernels should turn a nice golden brown!
Next, remove the kernels from the oven, and let them cool a bit before adding them to the blender. Otherwise, the mixture will explode! Peel the garlic, and place the corn, garlic, spices, coconut milk, and ¼ cup of basil leaves in the blender. Blend the ingredients until a creamy texture is formed.
Pro-Tip: If you don’t have a blender, use a food processor or handheld blender. Just be aware that it might take extra time to achieve the same, smooth texture!
Once blended, pour the soup into a medium-sized pot, and heat until it comes to a soft boil. This will take 2-3 minutes.
Note: For a thinner soup, add in ¼ cup of vegetable broth, and blend the ingredients one more time before adding them to the pot.
To finish, reduce the heat, add your toppings, and enjoy!
Optional Toppings
Of course, this spicy corn chowder or soup is full of flavor by itself, but I like to spice things up even more with toppings like fresh basil, extra chili sauce, roasted corn kernels, peppercorn, jalapenos, and even a drizzle of coconut milk and olive oil from time to time. If you aren’t following a vegan diet, you could even add in shrimp or chicken!
Common Questions About
No! If you don’t have a powerful blender, you can use an immersion blender (some people call it a stick blender). They’re available in a wide range of prices, from $30 up to $300, making them a fairly budget-friendly option. Trust me, you don’t need anything super fancy!
This recipe is fairly long-lasting, making it ideal to make at the start of the week for easy dinners or packed lunches! If stored in an airtight container, it will stay fresh in the fridge for 3-4 days. Or, place it in the freezer for up to 3 months!
Typically, cream of corn soup is made out of whole corn kernels with a cream-based sauce. Corn chowder has a similar base but also contains pieces of other vegetables such as celery, onion, potatoes, and meat making it a much thicker and chunkier food.
If you find that your soup is too thin, try adding a slurry to thicken it up without altering the taste.
Roasted Corn Vegan Soup {Blender Recipe}
- Total Time: 30
- Yield: 3 1x
- Diet: Vegan
Description
This spicy vegan corn soup is made with roasted corn kernels and creamy coconut milk for an easy meal that can be made in the blender!
Ingredients
- 3 cups corn kernels (non GMO). This can be previously frozen if you need a quick version. Reserve 2 Tablespoons cooked corn for topping.
- 1–2 Tablespoon olive oil or avocado oil (divided)
- 1 teaspoon sea salt (divided)
- 15 ounces light coconut milk (from the can) or unsweetened non-dairy milk of choice. (The coconut milk from the can makes the soup creamier.)
- 1 teaspoon paprika or sweet paprika
- 2–3 garlic cloves (equivalent to 1 teaspoon minced)
- 1/4 teaspoon black pepper
- 1/4 cup packed fresh basil leaves, plus extra for garnishing
- 2 Tablespoon chili sauce, spicy curry sauce, or hot sauce
- optional peppercorns to top
- optional sliced jalapeno or peppers
Instructions
- Preheat oven to 450 Fahrenheit. While the oven is preheating, toss the kernels in 1 Tablespoon oil and and 1/4 teaspoon sea salt. Place on a baking tray. Roast the corn kernels for 15 -20 minutes (toss halfway to prevent burning). Corn will be slightly golden brown.
- Remove corn kernels, and let cool just a bit before blending.
- Peel the garlic. Place the corn, garlic, spices, coconut milk, and 1/4 cup basil leaves in a blender. Blend until creamy. Or, use a food processor or handheld blender. (It may take extra time to get to the right consistency.) For thinner soup, add in 1/4 cup vegetable broth. Blend again.
- Pour blended soup into a medium pot. Heat on medium heat until it comes to a soft boil. About 2-3 minutes. Then, reduce the heat to low until ready to serve.
- Serve in bowls with fresh basil on top, extra chili sauce, extra roasted corn, and black pepper or peppercorn.
- Optional topping – A drizzle of coconut milk and olive oil, plus jalapeño slices.
- Store in fridge or freezer in an airtight container.
Notes
- Due to coconut milk/cream becoming solid at cooler temperatures, you will need to mix thoroughly or blend again if you want to reheat.
- Prep Time: 20
- Cook Time: 10
- Category: Soup
- Method: Blender
- Cuisine: American
Nutrition
- Serving Size:
- Calories: 232
- Sugar: 6.6 g
- Sodium: 239.2 mg
- Fat: 11.2 g
- Saturated Fat: 5.4 g
- Carbohydrates: 33.1 g
- Fiber: 3.6 g
- Protein: 4.7 g
- Cholesterol: 0 mg
Keywords: soup, corn, vegan soup, roasted vegetables, quick meal, gluten free, healthy, vegetarian
Okay, friends. It probably took you longer to read this post than it will to make this recipe. Did I change your mind about corn? Let me know in the comments below, and while you’re down there, go ahead and share your favorite way to eat this late summer veg!
Cheers,
LC
