Recipe type: soup

Prep time: 30 min

Total time: 30 min

Serves: 3

Corn is actually a whole grain. Consumption of whole grains is associated with a lower risk of several diseases. Whole grains are a good source of carbohydrates, multiple nutrients and dietary fiber.

Corn is a great source of fiber and a great way to keep our gut healthy. It also is a good source of magnesium, which is important for nerve conduction and muscle contraction.

Recipe adapted from


2-3 tbsp olive oil

½ white onion, chopped (about 1 cup)

2 cloves garlic, minced

1 potato, peeled and chopped

Sea salt and ground black pepper

3 ears corn, kernels sliced off

2 cups veggie broth

2 cups unsweetened almond milk (or regular milk)

2-3 stalks green onion, chopped (for garnish)

1-2 tbsp nutritional yeast (optional)


To a large saucepan over medium heat, add olive oil, onion and garlic and sauté for 3-4 minutes. Add chopped potato with a shake of salt and pepper. Cover to steam for 4-5 minutes. Stirring occasionally to be sure nothing sticks to pan. Add most of the corn, reserving a small amount for garnish and stir.

Add broth and almond or regular milk, cover and bring to a low boil. Reduce heat to low and cook until potatoes are soft, about 5 minutes.

Add ¾ of soup mixture to a blender and blend until smooth and creamy, always be careful when blending hot liquids. If using nutritional yeast, add now.

Transfer blended mixture back to the saucepan and bring back to a simmer. Taste and adjust seasoning. Cook for at least 10 minutes, but the longer the soup is allowed to simmer, the more flavorful it will be.

To serve, top with green onion and remaining corn kernels.Enjoy!

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