Summer Sweet Corn, Chili and Cauliflower Soup
6 colorsTHE WHY BEHIND THIS RECIPE
I LOVE a corn soup, but generally corn soup has potatoes and flour and it’s not the most blood sugar friendly. In this soup, I swapped out the potatoes for cauliflower to sneak in some extra veggies, but it’s still got a rich, thick, creamy texture, and it tastes like summer.
Yields: 6-8 servings
Total time: ~30 minutes
Prep time = 10 minutes
Cook time = 20 minutes
WHAT YOU NEED
5 cups fresh corn (about 5-6 ears of corn)
6 cloves garlic, minced
1 large yellow onion, diced
1 leek, white parts diced
1/2 cup celery, diced
1 small fresh fresno or poblano chile pepper, diced
1 1/2 tsp kosher salt (more to taste)
2 tsp fresh or dried thyme
1 tsp ground pepper
1/2 of a whole cauliflower, or 2 cups, chopped into small florets
1 can or 1 2/3 cup full fat coconut milk (or regular dairy milk if you prefer)
1 cup bone broth (or veggie broth)
1 cup of the water you cooked the corn in
2-3 tbsp olive oil for sautéing alliums
HOW TO DO IT
PREP THE CORN
1. First, steam your corn in a pot of lightly boiling water for about 4-5 minutes. After the corn is a brighter color and looks a bit more tender, use tongs to take the corn out and place on a plate to cool. Save and set aside 1 cup of the water you boiled the corn in.
CHOP AND PREPARE EVERYTHING ELSE
2. While your corn is steaming, mince your garlic, and dice your onion, leeks, celery, chile pepper and cauliflower.
3. Add your garlic, onion and leeks to a stock pot or dutch oven and saute over medium heat with olive oil, salt and pepper for 3-4 minutes.
5. After 4-5 minutes, add your celery, chile pepper, and thyme and saute for 3-4 minutes more, or until all veggies have softened. Add more olive oil as needed.
ADD LIQUID + CAULIFLOWER AND LET SIMMER
6. Add in the cauliflower, coconut milk, broth, and water from the corn. Stir well.
7. Cover and lower heat slightly and so everything starts to simmer. Let cauliflower simmer and cook in the liquid for 10-12 minutes.
8. Meanwhile, cut your corn off your cobs!
ADD CORN AND BLEND
9. Optional: If you want some pieces of corn in the soup vs. a completely smooth soup, save the corn from about 2 ears and set that aside. If you want your soup entirely smooth, skip this step!
10. Add the remainder of the corn to the soup.
11. Using an immersion blender, blend everything together until it’s a smooth puree or your desired consistency. Alternatively, you can transfer the soup into a blender or Vitamix, working in batches. Optional: If you reserved some corn, add that back in.
ENJOY!
12. Top with herbs like basil or chives and a little olive oil.
Optional other toppings: Crispy prosciutto, ground pork, andouille sausage!
SWAPS, TIPS & TRICKS
Make it a main event: If you want to turn this into more of main event, add some crispy prosciutto (10-15 minutes in the oven at 400F), andouille sausage, or ground pork or venison on top.
Nutritional Info
Per serving, makes about 6 servings
Calories: 311
Carbohydrates: 19g
Fiber: 5g
Net carbs: 14g
Protein: 7g
Fat: 25g
Sodium: 1030mg
Sugar: 7g
