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Creamy Vegan Corn and Red Pepper Blender Soup (gluten-free, soy-free, nut-free, grain-free, salt-free)

This vegan, gluten-free soup with no added sodium is creamy, filling, hearty, and satisfying. The red pepper, coconut oil, and spices used really elevate traditional cream of corn soup. This soup is made in a blender and ready in 5 minutes. In the summer or warmer months, consider serving it chilled, like gazpacho. The recipe is highly adaptable based on what you have on hand and enjoy. Read the blog post for suggestions on other vegetables to include such as squash or pumpkin, as well as alternate spices and oils.

Prep Time
3 mins
Cook Time
3 mins
Total Time
5 mins
Servings: 5 cups
Calories: 104 kcal
Course: Soup

Ingredients

  • 16- ounce bag frozen sweet corn thawed to room temp (or fresh corn if you have it), divided
  • half of 1 large red bell pepper deseeded
  • ¼ cup nutritional yeast
  • 1 heaping tablespoon coconut oil
  • 1 teaspoon cumin
  • 1 teaspoon smoked paprika
  • ¼ teaspoon cayenne pepper or to taste
  • half of 1 small red onion peeled; optional
  • 1 to 2 cloves garlic peeled; optional
  • about 1 cup water or use coconut water, milk, almond/soy/nut milk, cream
  • salt and pepper optional to taste

Instructions

    Cup of Yum
  1. To the canister of a high speed blender, add three-quarters of the bag of corn (about 3 cups, just eyeball it), all the remaining ingredients, about 1/2 cup water, and blend. Based on how thick soup is, and personal taste preference, add more water until desired consistency is reached.
  2. After desired consistency is reached, stir in remaining corn by hand to preserve texture.
  3. Optionally, add salt and pepper to taste. I didn’t.
  4. Soup may have gotten warm in your blender canister. If not, and you prefer it warmer, transfer to a microwave-safe bowl and heat until warm, about 1 minute. Alternatively, soup can be heated gently on the stovetop. In warmer months, soup can be served chilled, like gazpacho. Soup will keep airtight in the refrigerator for up to 5 days or in the freezer for up to 4 months.

Nutrition Information

Serving 1 Calories 104kcal (5%) Carbohydrates 23g (8%) Protein 4g (8%) Fat 2g (3%) Polyunsaturated Fat 1g Sodium 64mg (3%) Fiber 3g (12%) Sugar 6g (12%)

Nutrition Facts

Serving: 5cups

Amount Per Serving

Calories 104

% Daily Value*

Serving 1
Calories 104kcal 5%
Carbohydrates 23g 8%
Protein 4g 8%
Fat 2g 3%
Polyunsaturated Fat 1g 6%
Sodium 64mg 3%
Fiber 3g 12%
Sugar 6g 12%

* Percent Daily Values are based on a 2,000 calorie diet.