Whenever I list corn as a healthy food, people never fail to stare with a mix of amazement and concern. “Isn’t corn fattening?” Ah…No. You’re entering a carb no-hater zone.
Virtually all vegetables offer nutritional benefits. As for corn, one medium ear is about 100 calories, and in exchange provides 3.5 grams protein, 2 grams fiber, only 4 grams naturally occuring sugar, and lots of trace minerals. Did I mention it can also transform into a deliciously velvety, creamy soup?Before sweet corn season winds down, I urge you to try this recipe, serving it as a starter course or enjoying an extra helping for a light lunch. Be sure to cook the corn soon after purchasing it, since once picked corn’s sugars quickly convert to starch (i.e. not as tasty). One of the best things is that you can make it ahead and enjoy the rest of the day, cooling off with an icy drink during this oppressive heat.
Recipe: Chilled Corn Soup with Tomatoes, Avocado & Feta
For stock:
1 tablespoon (15 ml) expeller-pressed canola oil
5 medium corn cobs, snapped in half (kernels removed and used in body of soup)
To make stock: Place a soup pot on medium-high heat and add oil. Add corn cobs and brown on all sides, about 5 minutes. Add onion, carrot and celery and cool 5 minutes, reducing heat to medium. Add chicken broth, parsley stems and bay leaf and simmer on low for 45 minutes.
To make body of soup: Place saute pan or skillet on medium heat and add oil. Add corn kernels and cook until tender, about 5 minutes. Pour in milks and simmer 40 minutes, stirring occasionally.
Transfer corn mixture to a blender and add salt, pepper and vinegar. Drain broth into blender, discarding vegetables. Cover and puree for 1 minute until smooth, working up to high speed, adjusting seasonings as needed. Pour soup through a fine strainer (optional, for a smoother consistency) fitted on top of a bowl, pushing soup through with a ladle and discarding pulp. Stir occasionally, setting in an ice bath to speed the process if needed. Finish chilling in the refrigerator.
To serve: Arrange garnish in shallow bowls in a tidy cluster and ladle soup all around.
Prep time: 15 minutes
Cook time: 1 hour
Makes 4 servings, 7 ounces each (plus garnish)
Nutrition Facts (per serving): 297 calories, 19 g total fat (6 g saturated fat), 650 mg sodium, 13 mg cholesterol, 28 g total carbohydrate (6 g fiber), 8 g protein, 5% DV iron, 13% DV calcium, 8% DV Vitamin A, 20% DV Vitamin C.
To make the stock: Place a soup pot on medium-high heat and add oil. Add corn cobs and brown on all sides, about 5 minutes. Add onion, carrot and celery and cool 5 minutes, reducing heat to medium. Add chicken broth, parsley stems and bay leaf and simmer on low for 45 minutes.
To make the body of the soup: Place saute pan or skillet on medium heat and add oil. Add corn kernels and cook until tender, about 5 minutes. Pour in milks and simmer 40 minutes, stirring occasionally.
Transfer corn mixture to a blender and add salt, pepper and vinegar. Drain broth into blender, discarding vegetables. Cover and puree for 1 minute until smooth, working up to high speed, adjusting seasonings as needed. Pour soup through a fine strainer (optional, for a smoother consistency) fitted on top of a bowl, pushing soup through with a ladle and discarding pulp. Stir occasionally, setting in an ice bath to speed the process if needed. Finish chilling in the refrigerator.
To serve: Arrange garnish in shallow bowls in a tidy cluster and ladle soup all around.
To make stock: Place a soup pot on medium-high heat and add oil. Add corn cobs and brown on all sides, about 5 minutes. Add onion, carrot and celery and cool 5 minutes, reducing heat to medium. Add chicken broth, parsley stems and bay leaf and simmer on low for 45 minutes.
To make body of soup: Place saute pan or skillet on medium heat and add oil. Add corn kernels and cook until tender, about 5 minutes. Pour in milks and simmer 40 minutes, stirring occasionally.
Transfer corn mixture to a blender and add salt, pepper and vinegar. Drain broth into blender, discarding vegetables. Cover and puree for 1 minute until smooth, working up to high speed, adjusting seasonings as needed. Pour soup through a fine strainer (optional, for a smoother consistency) fitted on top of a bowl, pushing soup through with a ladle and discarding pulp. Stir occasionally, setting in an ice bath to speed the process if needed. Finish chilling in the refrigerator.
To serve: Arrange garnish in shallow bowls in a tidy cluster and ladle soup all around.
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I'm a chef nutritionist, not the food police. I eat cookies but make sure to eat my broccoli too.
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