Fire roasted corn soup

Dietician's Tip

Roasting corn develops its natural sugars and creates a caramelized flavor. If you don't have jalapenos, you can use 1/2 teaspoon of cayenne pepper instead.

Ingredients

  • 4 cups corn kernels
  • 1 1/2 tablespoons olive oil
  • 3 cups chopped onion
  • 2 cups chopped carrots
  • 2 cups chopped celery
  • 2 teaspoons chopped garlic
  • 1/4 cup all-purpose flour
  • 1 teaspoon cumin
  • 6 cups vegetable stock
  • 2 jalapeno peppers, minced
  • 1 1/2 cups half-and-half
  • 1 teaspoon salt
  • 1/8 teaspoon white pepper
  • 1 tablespoon chopped parsley

Directions

Heat oven to 500 F. Place the corn kernels on a baking sheet. Roast in the oven until they begin to caramelize, about 8 minutes.

In a large soup pot, heat the oil over medium-high heat. Add the onion, carrots, celery and garlic, stirring constantly. Cook until the vegetables are soft and tender, about 5 minutes. Reduce heat and stir in the corn, flour and cumin. Mix until the flour is evenly dispersed.

Add the vegetable stock and jalapenos and let simmer for about 30 minutes. Stir in half-and-half, salt, pepper and parsley. Remove from heat and serve.

Serving Information

Serves 12

Nutritional analysis per serving

Calories: 119
Total carbohydrate: 17 g
Cholesterol: 9 mg
Dietary fiber: 2 g
Monounsaturated fat: 3 g
Protein: 3 g
Saturated fat: 2 g
Serving size: 8 ounces
Sodium: 184 mg
Total fat: 5 g

DASH Eating Plan Servings

Fats and oils: 1
Vegetables: 1 1/2

Diabetes Meal Plan Choices

Fats: 1
Nonstarchy vegetables: 1
Starches: 1

Mayo Clinic Healthy Weight Pyramid Servings

Carbohydrates: 1/2
Fats: 1
Vegetables: 1

Last Updated May 14, 2016


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