nutritionist Chelsea

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21 Simple, Quick, & Easy Meals

Spicy Creamy Corn Soup Without the Cream

Don’t you love a creamy soup, but wish it came without the saturated fat and caloric guilt? This spicy and creamy corn soup is one of my favorites, and there is NO butter or cream! A completely dairy-free creamy soup? The secret is in the potatoes!

What (your ingredients): 1 tablespoon olive oil 1 yellow onion, diced 2 medium Yukon gold potatoes, cubed 3-4 cups vegetable stock 4 ears corn, kernels removed (or you could add ~1 cup frozen corn) 1 teaspoon cumin ½ teaspoon chipotle chili pepper 2-3 dashes ground cayenne red pepper (this is the spicy stuff!) Optional toppings: lump crab meat, diced green peppers, cilantro, shredded rotisserie chicken, chopped tomatoes, etc.

How (your directions):

Heat oil in large Dutch oven over medium heat, add onion, and sauté until translucent, about 5 minutes. Add potatoes and vegetable stock, and simmer for 8-10 minutes, until potatoes are fork-tender. Add corn kernels, and simmer for 3 minutes. Add spices.

In a food processor or blender, puree soup in batches until desire consistency is reached. Return soup to low heat. Serve with your favorite toppings (I loved it with diced green peppers and shredded rotisserie chicken). Enjoy!

Why (the science): Cream and butter found in typical corn chowder recipes pack a lot of calories and saturated fat. The creaminess of this spicy cream soup comes from the potatoes, which are a rich source of fiber. The insoluble fiber helps keep you regular and the soluble fiber keeps you fuller, longer by slowing gastric emptying (how quickly your stomach empties food into the small intestine). Soluble fiber also binds cholesterol, and so the potato helps you excrete extra cholesterol. Hint: don’t peel the skin off the potatoes! Keeping the skin on potatoes allows you access to much more protein, fiber, vitamins (specifically B6) and minerals (specifically potassium and iron). Read THIS breakdown of the simple potato!

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