I had a craving for cream of corn soup the other day.
I hadn’t had any in probably 15 years, and have no idea why it popped into my head but after it did, I had to have it.
I wasn’t going to buy it because I’m extremely sensitive to sodium, and most canned soups are water retention in a can. No thanks.
And unlike most everyone else on the planet, I hate garlic and strongly dislike onions – unless they’reincredibly caramelized. Premade soup tends to start out with an abundance of both.
I refrained from using either garlic or onions, while preserving full-on flavor in this fast, easy, 5-minute, vegan, gluten-free, nut-free blender soup that’s healthy and hearty.
Rather than simmering, sautéing, and making a big ordeal out of soup-making, I made it like I makemostof myfavorites: in myblender.
I used one 16-ounce bag of frozen sweet corn, thawed to room temp, and blended three-quarters of it with a red pepper, nutritional yeast, drizzle of coconut oil, and various spices. Then I stirred in the remaining corn to give the soup some texture.
I tossed in one teaspoon each of cumin and smoked paprika, with a pinch of cayenne.Adjust the cayenne pepper to taste if you like it spicier. I do, but I was sharing with my 6 year old, so kept the heat dialed down.
The soup is extremely adaptable to what you have and enjoy, from oregano and sage to garlic and onions. Or use the remnants of thathalf-used can of pumpkin pureeyou weren’t sure what you were going to do with, last night’s leftover steamed squash orsweet potatoes, toss them in.
Like making smoothies in the blender, I use the same strategy with blender soup. Unless it’s really far-fetched, toss it in, blend, taste it, season if necessary, and start slurping.
It’s hard to believe that a plant-based soup turned out so creamy, despite no cream or milk being used. When corn is blended, it gets milky and creamy.
I blended with water, but you could use coconut water, almond milk, or cream.
I usednutritional yeastbecause it adds a cheezy, nutty undertone. I love it and sprinkle it on popcorn, salads, and make dips with it.Just omit it if you can’t find it in your area because you can’t really ‘substitute’ for the flavor. Parmesan cheese or cashews could work, kind of.
Trader Joe’s and most mainstream grocery stores do not carry nutritional yeast. Whole Foods does, but it’s twice the price as ordering online.
I get mine fromiHerb. Their prices are the best on my dailynutritional yeastandcoconut oil.While you’re shopping, check out my favoriteprobiotics,bulk cinnamon,pumpkin pie spice,liquid vanilla stevia drops,bulk white stevia powder,medicinal fancy-grade honey,chia seeds,face cleanser, and so many other things I use daily.Code AVE630 at checkout will save you $10 dollars and orders over $20 ship free and fast.
I used a heaping tablespoon ofcoconut oilto give the soup some sticking power and oomph. The flavor plays off the sweet corn and the sweet red bell pepper, and it’s definitely noticeable.If you’re on the fence about coconut oil, and aren’t that into it, use another oil like olive or omit.
If you are into coconut oil, you are going to adore it here. It’s smooth, rich, penetrating, and lends an unexpected sweet smoothness to the slightly spicy soup.
Despite being free-from so many things, it’sfilling, hearty, healthy, and so satisfying.
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4.68 from 25 votes
Creamy Vegan Corn and Red Pepper Blender Soup (gluten-free, soy-free, nut-free, grain-free, salt-free)
By Averie Sunshine
This vegan, gluten-free soup with no added sodium is creamy, filling, hearty, and satisfying. The red pepper, coconut oil, and spices used really elevate traditional cream of corn soup. This soup is made in a blender and ready in 5 minutes. In the summer or warmer months, consider serving it chilled, like gazpacho. The recipe is highly adaptable based on what you have on hand and enjoy. Read the blog post for suggestions on other vegetables to include such as squash or pumpkin, as well as alternate spices and oils.
Prep Time: 3 minutes minutes
Cook Time: 2 minutes minutes
Total Time: 5 minutes minutes
Ingredients
- 16- ounce bag frozen sweet corn, thawed to room temp (or fresh corn if you have it), divided
- half of 1 large red bell pepper, deseeded
- ¼ cup nutritional yeast
- 1 heaping tablespoon coconut oil
- 1 teaspoon cumin
- 1 teaspoon smoked paprika
- ¼ teaspoon cayenne pepper, or to taste
- half of 1 small red onion, peeled; optional
- 1 to 2 cloves garlic, peeled; optional
- about 1 cup water, or use coconut water, milk, almond/soy/nut milk, cream
- salt and pepper, optional to taste
Instructions
To the canister of a high speed blender, add three-quarters of the bag of corn (about 3 cups, just eyeball it), all the remaining ingredients, about 1/2 cup water, and blend. Based on how thick soup is, and personal taste preference, add more water until desired consistency is reached.
After desired consistency is reached, stir in remaining corn by hand to preserve texture.
Optionally, add salt and pepper to taste. I didn’t.
Soup may have gotten warm in your blender canister. If not, and you prefer it warmer, transfer to a microwave-safe bowl and heat until warm, about 1 minute. Alternatively, soup can be heated gently on the stovetop. In warmer months, soup can be served chilled, like gazpacho. Soup will keep airtight in the refrigerator for up to 5 days or in the freezer for up to 4 months.
Nutrition
Serving: 1, Calories: 104kcal, Carbohydrates: 23g, Protein: 4g, Fat: 2g, Polyunsaturated Fat: 1g, Sodium: 64mg, Fiber: 3g, Sugar: 6g
Nutrition information is automatically calculated, so should only be used as an approximation.
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Thanks for the entries in theMargaritaville Fiji Frozen Concoction Maker Giveaway ($350 Value)
What’s your favorite soup to make or eat?
