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Recipe: Chilled Corn Soup with Tomatoes, Avocado & Feta

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  • Author: Michelle Dudash, Chef and Registered Dietitian Nutritionist
  • Prep Time: 15 minutes
  • Cook Time: 1 hour
  • Total Time: 1 hour 15 minutes
  • Yield: Four 7-ounce servings 1x
  • Category: Appetizer
  • Cuisine: American

Description

This corn chowder is light and delicious, made with summer corn, coconut milk, and low-fat milk.


Ingredients

Scale

For the stock:

1 tablespoon expeller-pressed canola oil

5 medium corn cobs, snapped in half (kernels removed and used in body of soup)

1/4 onion, thinly sliced

1/2 carrot, thinly sliced

1 celery stalk, thinly sliced

3 cups (710 ml) organic or reduced sodium chicken (or vegetable) broth

4 parsley stems

1 bay leaf

For the body of the soup:

1 tablespoon (15 ml) extra-virgin olive oil

Corn kernels from 5 cobs (about 4 cups, from the cobs listed above)

1 cup (235 ml) lowfat milk

3/4 cup (175 ml) light coconut milk

1/8 teaspoon salt

Freshly ground white pepper to taste

1/8 teaspoon sherry vinegar

For the garnish:

1 avocado, halved and thinly sliced crosswise

1/4 cup (37 g) crumbled feta cheese

6 cherry tomatoes, halved

4 teaspoons seasoned, toasted almonds


Instructions

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.



Nutrition

  • Serving Size: 7-ounces
  • Calories: 300
  • Sodium: 650
  • Fat: 19
  • Saturated Fat: 6
  • Trans Fat: 0
  • Carbohydrates: 28
  • Fiber: 6
  • Protein: 8
  • Cholesterol: 13
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