Recipe: Chilled Corn Soup with Tomatoes, Avocado & Feta

Whenever I list corn as a healthy food, people never fail to stare with a mix of amazement and concern. “Isn’t corn fattening?” Ah…No.

You’re entering a carb no-hater zone.

Virtually all vegetables offer nutritional benefits. As for corn, one medium ear is about 100 calories, and in exchange provides 3.5 grams protein, 2 grams fiber, only 4 grams naturally occuring sugar, and lots of trace minerals. Did I mention it can also transform into a deliciously velvety, creamy soup?

Before sweet corn season winds down, I urge you to try this recipe, serving it as a starter course or enjoying an extra helping for a light lunch. Be sure to cook the corn soon after purchasing it, since once picked corn’s sugars quickly convert to starch (i.e. not as tasty). One of the best things is that you can make it ahead and enjoy the rest of the day, cooling off with an icy drink during this oppressive heat.

Recipe: Chilled Corn Soup with Tomatoes, Avocado & Feta

For stock:

1 tablespoon (15 ml) expeller-pressed canola oil

5 medium corn cobs, snapped in half (kernels removed and used in body of soup)

1/4 onion, thinly sliced

1/2 carrot, thinly sliced

1 celery stalk, thinly sliced

3 cups (710 ml) organic or reduced sodium chicken (or vegetable) broth

4 parsley stems

1 bay leaf

For body of soup:

1 tablespoon (15 ml) extra-virgin olive oil

Corn kernels from 5 cobs (about 4 cups, from the cobs listed above)

1 cup (235 ml) lowfat milk

3/4 cup (175 ml) light coconut milk

1/8 teaspoon salt

freshly ground white pepper to taste

1/8 teaspoon sherry vinegar

For garnish:

1 avocado, halved and thinly sliced crosswise

1/4 cup (37 g) crumbled feta cheese

6 cherry tomatoes, halved

4 teaspoons seasoned, toasted almonds

To make stock: Place a soup pot on medium-high heat and add oil. Add corn cobs and brown on all sides, about 5 minutes. Add onion, carrot and celery and cool 5 minutes, reducing heat to medium. Add chicken broth, parsley stems and bay leaf and simmer on low for 45 minutes.

To make body of soup: Place saute pan or skillet on medium heat and add oil. Add corn kernels and cook until tender, about 5 minutes. Pour in milks and simmer 40 minutes, stirring occasionally.

Transfer corn mixture to a blender and add salt, pepper and vinegar. Drain broth into blender, discarding vegetables. Cover and puree for 1 minute until smooth, working up to high speed, adjusting seasonings as needed. Pour soup through a fine strainer (optional, for a smoother consistency) fitted on top of a bowl, pushing soup through with a ladle and discarding pulp. Stir occasionally, setting in an ice bath to speed the process if needed. Finish chilling in the refrigerator.

To serve: Arrange garnish in shallow bowls in a tidy cluster and ladle soup all around.

Prep time: 15 minutes

Cook time: 1 hour

Makes 4 servings, 7 ounces each (plus garnish)

Nutrition Facts (per serving): 297 calories, 19 g total fat (6 g saturated fat), 650 mg sodium, 13 mg cholesterol, 28 g total carbohydrate (6 g fiber), 8 g protein, 5% DV iron, 13% DV calcium, 8% DV Vitamin A, 20% DV Vitamin C.

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Chilled Corn Soup with Tomatoes, Avocado & Feta

By Michelle Published: August 1, 2012

• Yield: 7 ounces each (4 Servings)
• Prep: 15 mins
• Cook: 60 mins
• Ready In: 1 hr 15 mins

Whenever I list corn as a healthy food, people never fail to stare with a mix of amazement and concern. "Isn't corn fattening?" …

Ingredients

• 1 tablespoon (15 ml) expeller-pressed canola oil
• 5 medium corn cobs snapped in half
• 1/4 onion thinly sliced
• 1/2 carrot thinly sliced
• 1 celery stalk thinly sliced
• 3 cups (710 ml) organic or reduced sodium chicken (or vegetable) broth
• 4 parsley stems
• 1 bay leaf
• 1 tablespoon (15 ml) extra-virgin olive oil
• corn kernels from 5 cobs (about 4 cups)
• 1 cup (235 ml) lowfat milk
• 3/4 cup (175 ml) light coconut milk
• 1/8 teaspoon salt
• freshly ground white pepper
• 1/8 teaspoon sherry vinegar
• 3/4 avocado halved and thinly sliced crosswise
• 1/4 cup (37 g) crumbled feta cheese
• 6 cherry tomatoes halved
• 4 teaspoons seasoned, toasted almonds

Instructions

1. To make stock: Place a soup pot on medium-high heat and add oil. Add corn cobs and brown on all sides, about 5 minutes. Add onion, carrot and celery and cool 5 minutes, reducing heat to medium. Add chicken broth, parsley stems and bay leaf and simmer on low for 45 minutes.
   
2. To make body of soup: Place saute pan or skillet on medium heat and add oil. Add corn kernels and cook until tender, about 5 minutes. Pour in milks and simmer 40 minutes, stirring occasionally.
   
3. Transfer corn mixture to a blender and add salt, pepper and vinegar. Drain broth into blender, discarding vegetables. Cover and puree for 1 minute until smooth, working up to high speed, adjusting seasonings as needed. Pour soup through a fine strainer (optional, for a smoother consistency) fitted on top of a bowl, pushing soup through with a ladle and discarding pulp. Stir occasionally, setting in an ice bath to speed the process if needed. Finish chilling in the refrigerator.
   
4. To serve: Arrange garnish in shallow bowls in a tidy cluster and ladle soup all around.
   

• Cuisine: American
• Course: Appetizer
• Skill Level: Easy