Corn Soup

PREPARATION TIME: 15 minutes    COOKING TIME: 35 minutes     SERVES: 4

Curry powder imparts a zesty flavor to this hearty soup. This soup can be served hot or cold.

2 onions, peeled and chopped

2 jalapeno peppers, seeded and chopped

2 potatoes, peeled and diced

Kernels from 2 ears of corn, or 1 (17oz.) can of whole corn

Garnish: 2 Tbsp. chopped fresh cilantro

2 Tbsp. light vegetable oil

Cooking Instructions

Stove-top Method: In a heavy-bottomed nonstick saucepan, heat the oil over medium heat. Add the onions and jalapeno peppers. Saute for 2 minutes. Add the potatoes, corn and water. Bring to a boil. Reduce the heat and simmer for 20-25 minutes, or until corn is tender but not mushy. If you are using canned corn, simmer for 15 minutes.


Microwave Method: In a microwave-safe bowl, combine the oil, onions, and jalapeno peppers. Cook on high (100%) for 45 seconds. Add the potatoes, corn, and only 1 cup of water. If it is fresh corn, cook for 6 to 8 minutes; if the corn is from a can, cook on high for 4 to 6 minutes. Stir and cook on high for 3 more minutes, until the corn is tender, but not mushy. Add the remaining cup of water.


For both methods, follow steps 2 and 3 below:


½ tsp. cayenne pepper

In a food processor fitted with a steel blade, or a blender, process the mixture to a coarse puree. Put the contents into a saucepan. Add the curry powder, cayenne pepper, salt, and milk. Bring the soup just up to a boil, lower the heat, and simmer for 5 minutes.


½ tsp. curry powder

½ tsp. salt or to taste

1 ½ cups skim milk or 1% milk

2 cups water

Garnish with cilantro. This soup can be served hot or cold.


Per Serving : 180 calories; 5g protein; 22g carbohydrates; 8g fat, 265mg sodium; 4mg cholesterol; 4g fiber