Peruvian Summer Corn Soup

This easy, gluten-free recipe is a celebration of fresh summer flavors.  Cooking the corncobs in the broth of this soup adds a subtle sweetness, while other vegetables and fresh herbs build delicious flavors.  This is a light, healthy taste of a South American favorite.

MEDIUM         Servings: 6       Ready In: 30 minutes

Peruvian Summer Corn Soup - Healthy, Plant-Based, Gluten-Free, Oil-Free, Vegetable Vegan Soup Recipe

Peruvian Summer Corn Soup - Healthy, Plant-Based, Gluten-Free, Oil-Free, Vegetable Vegan Soup Recipe

Chef's Tip: Marjoram is a fresh herb very common to Peruvian cuisine.  Americans most use it at Thanksgiving

Chef's Tip: Marjoram is a fresh herb very common to Peruvian cuisine.  Americans most use it at Thanksgiving

Chef's Tip: Keep the corn on the cob.  The cobs flavor the broth for this healthy, plant-based soup recipe

Chef's Tip: Keep the corn on the cob.  The cobs flavor the broth for this healthy, plant-based soup recipe

Ingredients

1 onion
1 bell pepper
1 medium sweet potato
4 cloves garlic, minced
3 bay leaves
2 Tbs fresh marjoram (or substitute with Mexican or Greek oregano)
1 Tbs fresh thyme
3 large ears of corn, shucked, left on the cob, and cut into 1-2 inch rounds
8 cups water or no-salt vegetable stock
1 zucchini, diced
1/4 tsp. salt
1/4 tsp. black pepper


Pin It, Share It:

Procedure

Gather ingredients. This recipe use Marjoram, but you can substitute with Mexican oregano or regular Greek oregano.

To prepare the soup: Dice the onion and bell pepper. 
Keep the skin on the sweet potato and dice into bite-sized pieces.
Place the diced vegetables into a large pot. Cover and cook over medium heat, 8-10 minutes, until the onions are translucent.
You want the onions soft, without any browning. If the vegetables start to brown, reduce the heat, and stir the vegetables. 
Strip the marjoram leaves from the stems.
Shuck the corn and remove as much of the silks as you can. Cut each ear into 1-2 inch rounds. 
Once the vegetables in the pot are done sweating, add the marjoram, corn, thyme, bay leaf, minced garlic, and 8 cups of water or vegetable stock. Cover, bring to a boil, and reduce to a simmer. Simmer over medium-low heat for about 15-20 minutes. 
In the meantime, dice the zucchini into bite-sized pieces. 
When the sweet potato is tender, but not mushy, the base of your soup is ready. Add the diced zucchini, and cook 2 more minutes, just until the zucchini is tender. Then, turn off the heat, season with salt and pepper.

Enjoy a big bowl with a ray of sunshine. 

Chef's Tips: You can use frozen corn on the cob and make this summery soup any time of year. The cobs of the corn help add sweetness to the broth, essential for flavor.

Yield: 12 cups


Step-by-Step Photos:

Nutrition Facts

Serving size: 1/6 of a recipe (about 2 cups)

Calories 81.77
Calories From Fat (8%) 6.53
% Daily Value
Total Fat 0.77g 1%
Saturated Fat 0.14g <1%
Cholesterol 0mg 0%
Sodium 129.89mg 5%
Potassium 370.84mg 11%
Total Carbohydrates 18.07g 6%
Fiber 3.21g 13%
Sugar 4.9g
Protein 2.8g 6%
Calcium 37.7mg 4%
Iron 40.06mg 223%
Vitamin A 3807.67IU 76%
Vitamin C 0.02mg <1%


How do you choose the sweetest corn? Plant-based Chef Katie Simmons shares her look and smell tests. Plus, she'll explain why you need to cook this healthy gluten-free starchy vegetable right away for the best flavor! Get more vegetarian recipes at: www.plants-rule.com